WOD:

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

Station 1 – 20 seconds/side Samson Stretch

Station 2 – 15 Air Squats + 5 Vertical Leaps

Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press

Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets:

1 Muscle Snatch +

1 Hang Muscle Snatch +

1 Snatch Push Press

Start around 50% of your 1RM and build for the day. Keep to the same position for all of the Hang Muscle Snatches.

1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 

1 Power Snatch w/Pause in Catch @ Parallel +

1 Overhead Squat

For this drill continue to build from the loading on Part B. We are looking for you to receive the Power Snatch as close to Parallel as possible and with a hold…this means, at lighter loads you are getting under the bar deeper than you need to.

1d) 27:00 – 36:00 – AQAP:

9-6-3 Squat Snatch 135/95

21-15-9 Box Jump 30/24

Stimulus for this piece is the Snatch should be on the heavier/demanding side, but not something you need to be concerned about failing.

1e) 37:00 – 45:00 – 8 minute AMRAP:

10 D-Ball Over the Shoulder 100/70

10 Alternating Pistol Squats

Scale as needed.

Accessory:

2) Monostructural Conditioning – 5 rounds AQAP:

400m Run

500m Row

Scale as needed.

3) Weightlifting – Every 1:00x  15 sets: 3 Hang Power Snatch

Loading should be in the 50-60% range. Keep the weights light and snappy, focus on building volume in clean movement at a moderate load.

4) Gymnastics – Hollow Hold w/Plate Overhead: 10 x :30 ON/:30 OFF

Scale time domains as needed to hold in unbroken sets.

5) Skills – Squat Therapy: 10 minutes Practice

Work on your Squat mechanics, can you just Squat, or can you Squat really well.

6) Accessory – Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Belt Squat Machine March w/D-Ball: Accumulate 5 minutes

Goal is that this is done non-step, not breaking. You pick the loading for both the Belt Squat and D-Ball.

8) Accessory – Reverse Sled Drag: 400m

Not for time. Use a loading that allows you to move continuously for the 400m.

9) Pre-Hab – 3-4 sets:

10/side Single Leg Banded Hamstring Curls

5/side Hip Airplane

1:00 Wall-Sit Hold w/Dual Kettlebell in Front Rack

For quality, not for time.

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