WOD:

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

Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps

Station 2 – 10 Table Top Up/Downs With Pause

Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk

If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up.

1b) 9:00 – 21:00 – Every 1:30 x 8 sets:

4 Deadlifts

+

2 Romanian Deadlifts

Warm-up as needed. Start around 50-60% of your 1RM and build as deemed fit. This should be performed as a complex, perform the 4 Deadlifts Touch-and-Go and then right into the 2 Romanian Deadlifts.

1c) 21:00 – 27:00 – Every 1:30 x 4 sets:

5/side Single Arm Ring/Bar Rows

+

10-20 Banded Face Pulls

Take your time with the Single Arm Ring Rows and make sure to keep your hips/trunk square when you pull. Make sure on the Face-Pulls you are focusing on keeping your shoulders back and down and getting good activation at the peak contraction.

1d) 27:00 – 32:00 – Every 1:00 x 5 sets:

30 second Weight Wall Sit Hold

If loading your body isn’t an option that’s fine, otherwise load with a Medball, Kettlebell, or Dumbbell in the Goblet position. Work to keep shins vertical, and hip in line with the knee.

1e) 37:00 – 45:00 – AQAP:

25 Stink Bugs

50 Dumbbell Thrusters 35/25

100 Double-unders

Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg: 5 sets of 50/40 Calories

Rest 2 minutes between intervals. Goal is hard, but maintainable efforts.

3) Olympic Lifting – Push Press:

5 @ 70%

3 sets of 5 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Gymnastics – Ring In & Outs: 5-10 Reps Every 2:00 x 5 sets

Pause at the top of each rep. Use assistance as needed.

5) Trunk – Weighted Front Plank: 3 sets of 1 minute

Rest 90-120 seconds between sets. Load as deemed fit.

6) Posterior Accessory – Russian Kettlebell Swing: 3 sets of 50

Rest 2-3 minutes between sets. Focus on really loading the hamstrings and an aggressive snap open.

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