WOD:

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

Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch

Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat

Station 3 – 40 seconds Ski/Bike/Row

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 

1 Snatch High-Pull +

1 Muscle Snatch +

1 Overhead Squat

3 different complexes for you today, starting with this focusing on lighter loads and positioning. Start with around 50% of your 1RM Snatch on the bar and build as deemed fit. Make sure on the High-Pull you’re using loads that allow you to get the sternum. Rest on the floor between the High-Pull and Muscle Snatch.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Power Snatch +

1 Overhead Squat

Continue to increase the loading from Part B. On the Low Hang, really focus in on using your lats to keep the bar close at the bottom of the Low Hang position and then using them to press the bar back towards your hips as you come into the Snatch.

1d) 25:00 – 32:00 – Every 1:00 x 7 sets:

1 Snatch +

1 Hang Snatch

Continue to build loading as deemed fit from Part C. Both reps are full Squat. No dropping the bar between reps.

1e) 32:00 – 39:00 – Every 1:00 x 7 sets: 7 Snatch Grip Pendlay Rows

Focus on maintaining a tight strong position. Keep the movement strict, and set the bar dead on the floor each rep.

1f) 40:00 – 45:00 – 5 minute AMRAP: Max Calories Ski/Bike/Row

Get after it, go hard, have fun.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

C – 4 x 1000m @ Moderate Pace – Rest 1 minute

D – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

E – 10 minute Easy Cool-down

Perform parts B-D back-to-back, no more rest than the minute intervals between each set. Rest as needed after Part A and before Part E.

3) Secondary Mixed Modality Conditioning – 12 minute AMRAP:

1 Peg Board

6 Alternating Single Arm Dumbbell Squat Snatch 70/50

12 Burpee Later Hop Over Dumbbell

Scale as needed.

4) Weightlifting – Snatch Balance: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Gymnastics – Seated Banded Ring Muscle-up Transitions: 7 sets of 5

Rest 90-120 seconds between sets. Keep the band assistance reasonably high so the focus can be on super clean and smooth transitions. Each rep should start from elbows fully extended, but no press-out after the transition.

6) Accessory – Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Heavy as possibly while keeping the movement strict.

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading. All reps on 1 side before switching to the other.

8) Accessory – Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Use NO loading. Perform all reps on 1 side before switching to the other.

9) Pre-Hab – 15 minute AMRAP:

5/side Single Arm Banded Lat Pull Downs

5 Pause Scapula Pull-ups 

10 Dumbbell Pause Lat Pull Overs

30 seconds/side Banded Lat Stretch

For quality, not for time/reps.

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