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WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch

2 minutes/side Lat Foam/Lax Ball/Household Item

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

5/side Thoracic Rotation

5 Wall Slides

10/side Alternating Toe-ups

For quality, not for time.

2a) Strength/Volume Work – Every 2:00 x 5 sets: 3 Hi-Hang Snatch

Warm-up as needed. Start at a moderate weight and build as heavy as deemed fit. Only build loading if you’re able to hold and maintain position.

2b) Strength/Volume Work – 4 sets of: 2 Tempo Snatch Pull + RDL

Rest 90-120 seconds between sets. Perform this around 100% of your 1RM Snatch. Perform a Snatch Pull, hold on it, and then perform and RDL, reset on the floor and repeat this for a second rep to make your set.

3) Gymnastics – 8 sets of :20 ON/:10 OFF:

Odd – Hollow Hold

Even – Arch/Superman Hold

Scale time domain as needed if you can’t hold unbroken for the entire time.

4) Met-con – Every 1:00 x 8 sets:

Odd – 5 Burpees + Max Reps D-Ball Over the Shoulder

Even – 5 Burpees + Max Reps Double-unders

Get after it and go hard. 

5) Secondary Conditioning – 45 minute AMRAP:

3:00 Run/Cardio Recovery>Moderate Effort

50ft/side Single Arm KB, DB, HHI Farmers Carry

2:00 Run/Cardio Recovery>Moderate Effort

50ft/side KB, DB, HHI Front Rack Carry or Hold R/L

1:00 Run/Cardio Recovery>Moderate Effort

50ft/side Lateral Monster Walk

Have fun and hopefully enjoy the sun.

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

Warm-up

Body

Move

Sport

Sport Strength

Move Met-con