WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Banded Face Pulls (Attached Low On Rig)

10 Squat Hold + Reach Overhead

5/side Single Arm Dumbbell Tempo Overhead Squats

Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead.

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

Sets 1-5 (10:00 – 15:00) – 5 Strict Pull-ups 

Sets 6-10 (15:00 – 20:00) – 10-15 Double Dumbbell Upright Rows

Use assistance as needed for the Pull-up.

1c) 20:00 – 30:00 – Every 1:15 x 8 sets:

3 Clean Grip Deadlifts

+

3 Low Hang Clean Pulls

+

3 Hang Power Cleans

Use this as skill work to start to develop the positions and movement patterns of the Clean. Focus on position and quality of movement over loading.

1d) 35:00 – 45:00 – 10 minute AMRAP:

21 Dumbbell Thrusters 35/25

21 Ring Rows

21/15 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike: 5 sets of 100 Calories

5 minutes rest between efforts.

3) Secondary Met-con – AQAP:

40-30-20-10 GHD Sit-ups

100ft Dog Sled Push @ 2x/Bodyweight

Sled loading is the sled + 2x/bodyweight. Scale as needed.

4) Olympic Lifting – Bamboo Bar Snatch Grip Strict Press: 3 sets of 5 + 10 second Hold

Rest 90-120 seconds between sets. Hold the top position for 10 seconds on each rep.

5) Gymnastics – Supinated Bar Row: 5 reps Every 1:00 x 10 sets

Feet on a 20″ box. Load as deemed fit.

6) Skills – Bar Hang: Accumulate 5 minutes

Hang from a Pull-up bar, switching between arms to hang both, and one at a time.

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