WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Deadbugs w/Plate Overhead

10 Good Mornings (With or Without Weight)

10 Sumo Stance Kettlebell Deadlifts

Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 2 Deadlifts

Warm-up as needed. Reference previous weeks for loading. Build to a heavy set for the day. Set the bar dead on the floor each rep (and control it back to the floor).

1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 

3 High-Hang Muscle Snatch

+

3 Overhead Squats

Use this as warm-up prep to work on your Overhead Squat position for the workout.

1d) 36:00 – 45:00 – 9 minute AMRAP:

21 Overhead Squats 65/45

18/15 Calories Ski/Bike/Row/AB

15 Ring Rows

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: Every 2:00 x 10 sets – 20/15 Calories

Work for an effort that you would want to maintain if there were multiple rounds in a 7-12 minute mixed modality workout.

3) Secondary Met-con – Every 7:00 x 4 sets:

40/30 Calories Machine of Choice

30 GHD Sit-ups

20 Squat Snatch 95/65

10 Burpee Box Jump 24/20

Ideally if available, perform this as one round on each of the 4 machines.

4) Olympic Lifting – Touch and Go Power Clean: 5 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit based on how your body is feeling after the heavy pulling in class (this could be used as warm-up into the Deadlifts for today’s programming if you’re training on your own time).

5) Gymnastics Conditioning – Every 3:00 x 4 sets:

9-6-3 Unbroken Strict Deficit Handstand Push-up

30 Double-unders

Scale as needed.

6) Skills – Diaphragm Breathing: 5-10 minutes Practice

Spend some time focusing and understanding how to breathe.

https://www.youtube.com/watch?v=FFc8PekViwQ

7) Trunk – Alternating Single Leg Tuck Crunch w/Pause: 3 sets of 20

Rest 90-120 seconds between sets.

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