WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Scapula Pull ups

10 Banded Upright Rows

5 Snatch Grip Deadlifts

5 Push Press

Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

6 Supinated Bent Over Barbell Rows +

9 Kettlebell Upright Rows +

12 Pronated Band Pull-Aparts

Warm-up to a tough starting load for the Bent Over Rows, and build each set as deemed fit. For the Upright Rows keep the weight fixed. Focus on good positioning and activation for the Pull-Aparts.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

3 Snatch Grip Deadlifts

+

3 High-Hang Muscle Snatch

Treat this as skill work, goal is position and quality of movement, not loading. For the Deadlifts focus on tracing the pull pattern of the Snatch, knees back, scooping under the bar appropriately, and finishing with extension of the knee, not opening of the hip…don’t perform these as a traditional Deadlift just in a Snatch Grip.

1d) 34:00 – 45:00 – AQAP:

50 Wallballs 14/8

50 Knees Up

50 Alternating Dumbbell Hang Power Snatch 35/25

30 Wallballs 14/18

30 Knees Up

30 Alternating Dumbbell Hang Power Snatch 35/25

Scale as needed.

Accessory:

2) Secondary Conditioning – Run – 4 sets of:

400m Hard

200m Moderate

100m Walk

No rest between sets/intervals. Perform straight through for a total of 2,800m of running. Work to keep consistent paces on each of the respective distances.

3) Olympic Lifting – Snatch Balance:

2 sets of 2 @ 70%

2 sets of 2 @ 75%

2 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Strict Chest-to-bar Pull-up: 5 sets of 10-15 reps

Rest 2-3 minutes between sets. Use band assistance as needed to get full, clean reps.

5) Trunk – Parallete Shoot-Throughs: 4 sets of 12

Rest 90-120 seconds between sets. Front to back makes one rep.

6) Posterior Accessory – Banded Good Morning + Mini-Band: 100 Reps

Large band under the feet and up over shoulders for the Good Morning resistance, add a Mini-Band around the Knees as well.

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