*Help Support Damon HERE

WOD:

Session A:

1) Concept 2 Bike:

A) 2000m Easy/Warm-up

B) 3 sets of – 10 minutes @ Easy-to-Moderate @ Damper 1/2 minutes Moderately Hard @ Damper 5

Work for maintainable paces/distances across the respective time domains.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Every 1:00 x 10 sets: Power Snatch + Hang Power Snatch

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

3) Every 1:00 x 10 sets: Power Clean + Hang Power Clean

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

4) Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 2-3 minutes between sets. Focus on position over load.

5) Cable Hamstring Curls: 5 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Hollow Hold: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

7) Reverse Sled Drag: 400m @ 75% Bodyweight

Scale loading as needed to keep continuous movement.

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