WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Lying Open/Close Book

5/side Kettlebell Romanian Deadlifts

5 Snatch Balance

Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell.

1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Snatch:

Sets 1-3 – 1.1.1 @ 55-65%

Sets 4-6 – 1.1 @ 65-75%

Set 7 – 1 @ 80%

Set 8 – 1 @ 85%

Set 9-12 – 1 @ 85-90%

Warm-up as needed. Goal is not to max out today, but to get a bunch of percentage work in. For the Triples and Doubles drop and reset between reps.

1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP:

Dumbbell Devils Press 50/35

Dumbbell Front Squat 50/35

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 10 sets of – 20 seconds Max Effort – 2 minutes Rest/Active Recovery

C – 5-10 minute Easy Cool-down

Rest as needed between each part. For Part B get after it, go hard, don’t pace.

3) Weightlifting – Squat Clean Thruster: Establish a Heavy Single for the Day

Don’t spend more than 20 minutes on this. Start a clock, start with an empty bar, and build to a heavy single for the day.

4) Gymnastics – Chest-to-bar Pull-ups: 3-4 sets of 15-30 reps

Rest 2-3 minutes between sets. Pick a quantity of reps you can perform unbroken for all 3-4 sets.

5) Trunk – Rower Pike-ups: 5 sets of 8

Rest 90-120 seconds between sets.

6) Posterior Accessory – 3 rounds for Quality:

20 Pause Back Squats 95/65

20 Supinated Grip Deadlifts 95/65

20 Reverse Hyper

Not for time. For the Back Squats perform the Pause at your “sticking” point, where you struggle the most in the Squat. Adjust loading as necessary. 

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