WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 Seconds Cardio

Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance

Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS

Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1/side Kettlebell/Dumbbell Turkish Get-up

Start at a moderate-light load and build as deemed fit. This is a great movement to challenge yourself with loading, so work to develop your upper weight with this, don’t always use what’s “comfortable.”

1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 2 Speed Deadlifts @ 50% of 1RM

Reset on the floor between each rep. Keep the weight fixed for all 10 sets. Focus on opening up as aggressively and explosively as possible. Set the bar dead on the floor each rep.

1d) 25:00 – 30:00 – Every 30 seconds x 10 sets: 3 High-Hang Power Snatch

Work light, empty bar is probably a great place for many athletes. This is meant to be a skill development piece work to learn how to Snatch and how to get the bar Overhead properly for your Overhead Squats.

1e) 33:00 – 45:00 – 12 minute AMRAP:

30 Double-unders

10 Overhead Squats 65/45

10 Push-ups

If you don’t have the mobility for an Overhead Squat substitute an Overhead alternating Lunge for 10 reps. Scale as needed.

Accessory:

2) Secondary Conditioning – Every 5:00 x 6 sets – 2 rounds of:

15/10 Calories Ski Erg

10 Burpee Pull-ups

Scale as needed. Goal is for all 6 sets to be within 5 seconds of each other. Work to be consistent.

3) Olympic Lifting – 3 Snatch Push Press + 1 Overhead Squat:

1 set @ 75%

1 set @ 80%

2 sets @ 85%

Rest 2-3 minutes between sets.

4) Gymnastics – Ring Dip Support: 5 sets of 1 minute

Rest 90-120 seconds between sets. Focus on holding good external rotation through the shoulder/rings. Add load as deemed fit if this is easy.

5) Trunk – Banded Resisted Bird Dog Hold: 4 sets of 30 seconds/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sled Drag: 400m @ Bodyweight

Not for time. Goal is constant, smooth movement. Scale load as needed for desired stimulus.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE