WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 “Y” Plate Raise

5 Clean Pull

5 Strict Press

5 Overhead Squats

Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 6 Strict Chin-ups

Use assistance, or add loading as deemed fit.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets:

4 Upright Rows

+

8 Bent Over Rows

+

12 Romanian Deadlifts

This is all performed with the same barbell, with all 3 movements at the same loading. Start at a moderate weight and build as heavy as deemed fit. Keep the Upright and Bent Over Rows clean and strict.

1d) 33:00 – 45:00 – Every 4:00 x 3 sets – AQAP:

15 Thrusters 45/35

15 Burpee Lateral Bar Hops

15 Thrusters 45/35

15 Burpee Lateral Bar Hops

Scale reps as needed so you have at least 30 seconds of rest after the first set.

Accessory

2) Secondary Conditioning – Ski Erg – 3 sets of:

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

Rest 4 minutes between sets. Hit these as hard efforts.

3) Olympic Lifting – Every 1:00 x 15 sets: 1 Split Jerk w/3 second Pause in Catch

Start around 60% of your 1RM and build as heavy as deemed fit.

4) Gymnastics – 7 sets of:

5 Strict Chest-to-bar Pull-ups

+

5 Strict Ring Dips

Rest 2 minutes between sets. Goal stimulus assuming you have these movements unbroken, is to load as heavy as possible. 

5) Trunk – L-Sit Hold + Flutter Kicks: 5 sets of 30 seconds

Rest 90-120 seconds between sets.

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