WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3/side Plate Flip

2/side Hip Air Plane With Band Around Knee

2 Clean Deadlift

2 Thruster

All athletes can use a PVC Pipe or Barbell to warm-up.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

1 Snatch Pull With Pause At Knee +

1 High Hang Power Snatch +

1 Behind the Neck Snatch Push Jerk +

1 Overhead Squat

Warm-up as needed. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive.

1c) 19:00 – 31:00 – Every 1:30 x 8 sets:

1 Clean Pull With Pause At Knee +

1 High Hang Power Clean +

1 Thruster +

1 Jerk

Start loading where you finish with your Snatch complexes. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive.

1d) 34:00 – 45:00 – 3 sets of 3:00 ON/1:00 OFF – AMRAP:

15 Overhead Lunges 65/45, 95/65, 115/75

12 Toes-to-bar

9 Burpees

If you don’t have the mobility scale to the Front Rack. AMRAP in the 3 minutes, pick-up where you left off from the previous AMRAP. Each 3 minute window increase the loading on the bar. Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg: 40 minutes Max Calories (Every 5 minutes Perform 5 Wall Climbs)

Workout starts on the Ski Erg, perform your first set of Wall Climbs at 5:00. Have fun.

3) Olympic Lifting – Snatch Pull: 3 sets of 3 @ 80%

Rest 90-120 seconds between sets. Reset the bar on the floor each rep. Use straps if you need them/have them.

4) Gymnastics – Towel/Rope Pull-ups: 5 sets of 5-10 Reps

Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 5 sets. Add loading as deemed fit.

5) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Hold bottom position for one breath on each rep.

6) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position/range-of-motion over loading. Stand on a platform to work to a deficit if you have a large amount of low back/hamstring flexibility.

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