WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row/Run

Then…AMRAP

10 Band Pull-Aparts

10 Good Mornings

10 Banded Upright Rows

10 Overhead Squats

Use a Barbell or PVC Pipe depending on what’s most appropriate for you.

1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1 Halting Snatch

Start around 50-60% of your 1RM and build as heavy as deemed fit. Halt at the knee for a FULL 3 seconds before finishing the lift. Lifts can be Power or Squat today based on what you want to work on/how you feel.

1c) 22:00 – 34:00 – Every 1:30 x 8 sets: 1 Halting Clean + Jerk

Same as Part B, Power or Squat, Halt for 3 seconds before finishing the Clean.

1d) 38:00 – 45:00 – 7 minute AMRAP:

1 Snatch 135/95

3 Overhead Squats 135/95

5 Chest-to-bar Pull-ups

Scale as needed. Snatch is anyway, anyhow.

Accessory:

2) Monostructural Conditioning – Run:

A – 5-10 minutes Easy Warm-up

B – 6 x 400m @ Mile Pace

C – 1  mile @ 80%

D – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Clean Pull: 5 sets of 3 @ 100%

Rest 2-3 minutes between sets. Reset the bar and your body on the floor between each rep. Use straps if you need them/have them.

4) Gymnastics – Strict Chin-up: 7 sets of 3

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

5) Trunk – Medball Russian Twists: 3 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit.

6) Accessory – Seated Neutral Fat Grip Cable Rows: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

7) Accessory – Alternating Dumbbell Bicep Curls: 2 sets of 30

Rest 90-120 seconds between sets. Load for elbow health, not max effort.

8) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as deemed fit.

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