WOD:

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

Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks

Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press

Station 3 – 40 seconds Ski/Bike/Row

Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Snatch Pull +

Hang Power Snatch

Start around 60% of your 1RM and build as heavy as deemed fit. This should be performed as a complex, no dropping the bar between reps. Goal should be that any failed reps are failed into a Squat.

1c) 24:00 – 36:00 – Every 3:00 x 4 sets:

30 Double-unders

15 Power Snatch 75/55

30 Double-unders

15 Pull-ups

Scale as needed. Goal/desired stimulus for this workout is that you are choosing loads, movements, rep ranges, that allow you to move unbroken through the majority if not all of the work for this piece. Efforts shouldn’t be longer than 2 minutes.

1d) 38:00 – 45:00 – Every 1:00 x 7 sets:

7 Kettlebell Goblet Good Mornings +

7 Kettlebell Upright Rows

Perform this as a complex using the same load for both movements. Use this to focus on position and activation, we don’t want this to be hard.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 10 sets of 25 Calories – Rest 2 minutes

C – 10 minute Easy Cool-down

Rest as needed between parts. For Part B focus on hard, high efforts.

3) Secondary Mix Modality Conditioning – Every 1:00 x 21 sets:

Station 1 – 18/13 Calories Assault Bike

Station 2 – 6 Burpee-to-Target + 12 Toes-to-bar

Station 3 – 12 Dumbbell Deadlifts 50/35 + 6 Dumbbell Hang Power Clean 50/35

Scale efforts/loading as needed so you can maintain output for all 7 rounds.

4) Weightlifting – Snatch Pull: 5 sets of 5

Rest 2-3 minutes between sets. Work at 90% of your 1RM Snatch or higher. Reset on the floor between each rep. Use straps if you need them/have them.

5) Gymnastics – Supinated Tempo (1.0.3) Ring Rows: 10 sets of 3

Rest 90 seconds between sets. Feet should be on a 20″ Box. Add loading as needed and focus on that slow, 3 second lower back to the bottom.

6) Trunk – Single Arm Farmers Carry: 4 sets of 100ft/side

Rest 60 seconds between sets. Heavy as able to carry unbroken.

7) Hinge Accessory – Medball Hamstring Curls: 100 Reps

Use a loading you can get through 30 or so reps to start.

8) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 5 Pause Scapula Pull Ups + 5 Bent Over Reverse Fly

Station 2 – 5/side Split Stance Good Morning

Alternate between the two stations on the minute for quality and activation.

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