WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 20 seconds/side Side Plank Hold

Station 2 – 5 Vertical Jumps + 10 Air Squats

Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats

Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

3 Depth Jumps +

1.1.1 Muscle Snatch +

5/side Pallof Press in Squat Hold

Use this as warm-up and movement prep. Muscle Snatches you should reset on the floor between each rep. Build the loading on the Muscle Snatch as deemed fit.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Sets 1-5 (18:00 – 23:00) – 1.1 Power Snatch + 1 Overhead Squat

Sets 6-10 (23:0 – 28:00) – 1 Snatch

For the Power Snatches drop and reset on the floor between reps. Build as heavy as deemed fit.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Max Quality Touch-and-Go Power Snatch 95/65

Goal here is maintainable efforts across all 6 sets, with a goal of holding the bar for the entire 30 seconds. Perform the reps at a load and pace that allows you to do this.

1e) 38:00 – 45:00 – 7 minute Up Ladder:

3 D-Ball Over the Shoulder 100/70

3 Toes-to-bar

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Accessory:

2) Secondary Conditioning – Every 5:00 x 5 sets – 2 rounds of:

15/10 Calories Assault Bike

10 Burpee-to-Plate

Work for maintainable, hard efforts. Use a 45lb plate for the Burpee-to-Plate.

3a) Olympic Lifting – Press in Split: 3 sets of 5

Rest 90-120 seconds between sets. Reference previous weeks for loading.

3b) Olympic Lifting – Snatch Push Press + Overhead Squat:

2 sets @ 70%

2 sets @ 75%

2 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Strict Chest-to-bar: Establish a 2RM for the Day

Spend 10 minutes or so establish a 2RM weighted Strict Chest-to-bar Pull-up in a Pronated grip.

5) Trunk – Deadbug w/Pause in Bottom: 5 sets of 10

Rest 90-120 seconds between sets. Hold the bottom position for 3 seconds each rep.

6) Posterior Chain Accessory – Snatch Grip Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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