WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Supinated Banded Pull Aparts

10 Scapula Pull-ups

10 Squat Hold + Reach Overhead

Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 

Sets 1-4 (10:00 – 14:00) – 3-Position Muscle Snatch (Hi-Hang + Top of the Knee + Floor)

Sets 5-8 (14:00 – 18:00) – 1.1.1 Power Snatch + 1 Overhead Squat

Set 9 (18:00 – 19:00) – 1 Power Snatch + Max Overhead Squats

Use the Muscle Snatches as positional warm-up work. For the Power Snatches perform 3 reps with a drop and reset between reps, perform an Overhead Squat after the final rep. For the last perform the Power Snatch at the heaviest load of the day thus far and finish with a Max set of Overhead Squats. 

1c) 19:00 – 29:30 – Every 1:30 x 7 sets:

Sets 1-3 (19:00 – 23:30) – 3-Position Muscle Clean (Hi-Hang + Top of the Knee + Floor) + 1 Push Press

Sets 4-6 (23:30 – 28:00) – 1.1.1 Power Clean + 1 Push Jerk

Set 7 (28:00 – 29:30) – 1 Power Clean + Max Push Jerks

Same concept as above for the Snatches. Drop and reset between the Power Cleans on sets 4-6. For the final set use the heaviest load of the day.

1d) 33:00 – 45:00 – Every 4:00 x 3 sets:

15 Thrusters 95/65

15 Toes-to-bar

12 Thrusters 95/65

12 Toes-to-bar

9 Dumbbell Thrusters 95/65

9 Toes-to-bar

Scale as needed. Goal should be to have around 60 seconds or more rest the first round.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 3 sets of 750m w/2 minutes Rest

C – 3 sets of 500m w/2 minutes Rest

D – 3 sets of 250m w/2 minutes Rest

Work for consistent, hard efforts on pats B-D.

3) Secondary Met-con – Every 5:00 x 4 sets:

21 Dumbbell Devils Press 35/25

15/10 Calories Assault Bike

9 Muscle-ups

Scale as needed.

4) Olympic Lifting – Snatch Balance: 3 sets of 3 @ 75-85%

Rest as needed between sets.

5) Gymnastics – Mixed Grip Bar Row: 5 sets of 10

Feet should be on a box. Switch grip after 5 reps. Add loading as deemed fit.

6) Skill/Mobility – Poop Squat Test: 10 minutes

Can you do it!

7) Trunk – Plank Hold + Dumbbell Pass Through: 3 sets of 20

Rest 90-120 seconds between sets.

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