WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Inchworm + Push Up

Station 2 – Glute Bride Hold + Plate/Ball Overhead

Station 3 – 5 Hang Power Clean + 5 Push Jerk

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

1b) 11:00 – 20:00 – Every 1:00 x 9 sets – Deadlift:

Sets 1-4 (11:00 – 15:00) – 1 Muscle Clean + 1 Tall Power Clean + 1 Push Press

Sets 5-9 (15:00 – 20:00) – 1 Halting Power Clean + 1 Push Press

Use this as skill, positional work. Keep the loading appropriate for the drills. For the Halting Power Clean pause at the knee for 2-3 seconds before finishing through the movement.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

1  Power Cleans +

1 Push Jerk

Continue to build loading from Part B. If you’re feeling good go heavy, if things don’t feel great focus on trying to work in that 70-80% range for as many of your reps as you can.

1d) 33:00 – 45:00 – AQAP:

12 Ring Muscle-ups

15 Clean + Jerks 135/95

9 Ring Muscle-ups

12 Clean + Jerks 135/95

6 Ring Muscle-ups 

9 Clean + Jerks 135/95

Scale as needed. If you don’t have a Muscle-up then double the rep count in either a Ring Dip or Pull-up…pick whichever movement pattern, push or pull, that you are weaker in.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 rounds of – 40 seconds Legs Only + 20 seconds Arms Only

B – 10 minutes Moderate Pace 

C – 5 minutes Max Calories – Rest 10 minutes

D – Calories From Part C for Time

Rest as desired between A+B, and B+C. 10 minutes Rest between C + D.

3) Secondary Conditioning – Every 3:00 x 6 sets:

15 Calories Ski/Bike/Row

12 Double Kettlebell Snatch 53/35

9 Chest-to-bar Pull-ups

Scale as needed. Work for consistent efforts on each set.

4) Weightlifting – Hang Clean High-Pull: 5 sets of 5

Use straps if you have them. Rest 90-120 seconds between sets. Load as heavy as deemed fit…make sure the bar is getting to sternum height.

5) Gymnastincs – Ring Support Hold: 5 x Max or 1 minute

Rest 60 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Banded Dumbbell Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets.

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