WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Squat Hold + Reach Overhead

5 Power Snatch

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

1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 20 T+G Power Snatch 75/55

Scale loading as needed. Working on a little barbell cycling here…don’t let your positions go out the door, remember proper positioning and technique is efficient, efficiency allows you to go faster, longer, work less hard for each rep.

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

1 Power Snatch +

1 Overhead Squats

Start at your Touch-and-Go loading or a little heavier from Part B and build as deemed fit.

1d) 34:00 – 45:00 – 11 minute AMRAP:

100 Wall Balls 20/14

50 Kettlebell Snatch 35/26

10 Muscle-ups

For the Snatches you must perform all 25 on one arm before switching to perform all 25 on the other arm. If you don’t have a Muscle-up substitute 2x the reps in Pull-ups/Chest-to-bar Pull-ups and Push-ups/Ring Dips, whatever is appropriate for your ability.

Accessory:

2) Monostructural Conditioning – Bike Erg: 2 sets @ Moderate Tempo of 1 minute @ Each Damper Setting

Goal stimulus here is to have a pace that you’re looking to hold for the entire 20 minutes and learning what that pace feels like at each damper setting. This is a good way also for you as an athlete to figure out where you are most efficient, where you feel most powerful for efforts that are longer and sustained.

3) Secondary Met-con – Every 4:00 x 4 sets:

21 Overhead Lunges 95/65

15 Chest-to-bar Pull-ups

9 Calories Assault Bike

Stimulus we’re after is unbroken movements across the board and for all sets. You shouldn’t be pushing movements to failure or max effort capacity. Scale volume/movements as needed.

4) Gymastics – Wall Facing Strict Handstand Push-ups: 4 sets of 5-10 reps

Rest 2-3 minutes between sets. Add a deficit or weight vest if this is an easy movement pattern for you.

5) Trunk – D-Ball Hold: 4 sets of 1 minute

Rest 1 minute between sets. Load as heavy as possible.

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