WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Scapula Pull ups

10 Banded Upright Rows

5 Snatch Grip Deadlifts

5 Push Press

Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell.

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

Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press

Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk

Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press

Sets 6-10 (25:00 – 30:00) – Power Clean w/Pause in Catch + 2 Push Jerks

Start around 60% of your 1RM and build as heavy as deemed fit. Hold the “catch” on the Power Clean for 2-3 seconds.

1d) 34:00 – 45:00 – AQAP:

50 Wallballs 20/14

40 Toes-to-bar

30 Power Snatch 65/45

30 Wallballs 20/14

20 Toes-to-bar

10 Power Snatch 65/45

Scale as needed.

Accessory:

2) Secondary Conditioning – Run – 4 sets of:

400m Hard

200m Moderate

100m Walk

No rest between sets/intervals. Perform straight through for a total of 2,800m of running. Work to keep consistent paces on each of the respective distances.

3) Olympic Lifting – Snatch Balance:

2 sets of 2 @ 70%

2 sets of 2 @ 75%

2 sets of 2 @ 80%

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

4) Gymnastics – Strict Chest-to-bar Pull-up: 5 sets of 10-15 reps

Rest 2-3 minutes between sets. Use band assistance as needed to get full, clean reps.

5) Trunk – Parallete Shoot-Throughs: 4 sets of 12

Rest 90-120 seconds between sets. Front to back makes one rep.

6) Posterior Accessory – Banded Good Morning + Mini-Band: 100 Reps

Large band under the feet and up over shoulders for the Good Morning resistance, add a Mini-Band around the Knees as well.

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