WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5/side Lunge Hold + Reach Overhead

5 Table Top up/downs with pause

5/side Single Leg Pause Glute Bridge Ups

50 Single-unders

Get some blood flowing and get yourself ready to Squat.

1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 2 Front Squats

Warm-up to around 60% of your 1RM and build as deemed fit. Establish a heavy double for the day, it doesn’t need to be your last set. After peaking, try and keep any remaining sets within 85% of the day’s heaviest.

1c) 26:00 – 34:00 – Every 1:00 x 8 sets:

Station 1 – 10 Medball Good Morning

Station 2 – 10 Alternating Single Leg Medball Romanian Deadlifts

Pick a loading and stick with it. Focus on position and activation for loading.

1d) 38:00 – 45:00 – 7 minute Up Ladder:

4 Front Rack Lunges 65/45

20 Double-unders

Workout is performed as 4+20, 8+20, 12+20, 16+20 and so on until 7 minutes is up.

Accessory:

2) Monostructural Conditioning – Ski Erg: 2K Time Trial

Get after it!

3) Olympic Lifting – Clean from Riser: 1 Rep Every 1:00 x 12 sets

Start around 60% of your 1RM and build as deemed fit.

4) Gymnastis – Hollow Body Position: 10 minutes Practice

5) Trunk – High-to-Low Banded Chop: 4 sets of 10/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Glute Bridge Hold + March: 3 x 1 minutes

Rest 90-120 seconds between sets.

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