WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Table Top Up/Down

5/side Worlds Greatest Stretch

5 Pause KB/DB Goblet Squat

Get things opened up and your body ready to go.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets:

1 Pause Front Squat +

5 Front Squats

Reference past weeks for loading and direction in your sets. Start at a moderate weight and build as heavy as deemed fit. Hold the bottom on the pause Squat for 2-3 seconds.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band

Focus on positioning and movement quality first, loading second.

1d) 37:00 – 45:00 – 4 rounds AQAP:

15 Deadlifts 115/75

12 Hang Power Cleans 115/75

9 Alternating Front Rack Lunges 115/75

Lunges are a total of 9 reps. Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5 x 200m Moderate + 100m Hard + 100m Easy

C – 10 minute Easy Cool Down Jog

Rest as needed between pieces. Part B is done straight through and one continuous piece totaling 2000m.

3) Olympic Lifting – Clean From Blocks (Below Knee): 2 Reps Every 1:00 x 12 sets

Work with loading that allows you to focus on clean positions and lifts. All reps full Squat.

4) Gymnastics  – Wall Climbs: 5 Reps Every 1:30 x 6 sets

Scale as needed. Focus on good control on the way down, not just falling to the floor.

5) Trunk – Hollow Hold w/Band Attached to Rig: 6 sets of :30 ON/:30 OFF

Scale time as needed so you can complete work efforts unbroken.

6) Posterior Accessory – Hip Thrusts: 4 sets of 15

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

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