WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push Up

10 Air Squats 

15 Kettlebell Romanian Deadlifts

Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

1 Halting Clean Deadlift + 

1 Pause Above Knee Power Clean +

1 Pause Above Knee Clean +

1 Jerk

Start around 50-60% of your 1RM C+J. Use this as positional work to get you warm for the singles. Build loading as desired based on how you feel. On the Halting Clean Deadlift hold at/just above the knee for 2-3 seconds before finish through on the Deadlift.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets – Clean and Jerk:

Set 1 – 65-70%

Set 2 – 70-75%

Set 3 – 75-80%

Set 4 – 80-85%

Sets 5+6 – 85%>

All reps are full Squat and Split Jerk. As you get into the 80-85% range if lifts aren’t feeling good, clean, snappy, stay in that weight range. If lifts are feeling good continue on, considering going for a max lift if you’ve approached the lifts properly and are feeling good.

1d) 34:00 – 45:00 – 10 rounds AQAP:

5 Burpee Pull-ups

15 Wall Balls 20/14

Stimulus for this workout is steady state constant tempo, with minimal transition/rest time between movements. Don’t go out too hot, focus on constantly moving on your Burpees, you can always crawl to the floor. Use a loading for the Wall Balls that you feel confident you can hold onto for unbroken sets. For the Burpee Pull-up, make an effort to not spot the Pull-up bar, a lot of time can be saved here by not stopping on the way out of the Burpee to spot the Pull-up bar. In addition focus on your overall positioning, when done efficiently, there should be no stepping back and forth to the Pull-up bar you should be positioned so when you come to the standing position of the Burpee you are directly under the bar…no wasted energy or extra work, be efficient!

Accessory:

2) Monostructural Conditioning – Row: 1K Time Trial

Warm-up appropriately. Have fun!

3) Secondary Met-con – 5 rounds AQAP:

400m Run

10/side Single Arm Dumbbell Overhead Squat 70/50

Scale as needed. Dumbbell loading should allow for unbroken sets without having to put the weight down when transitioning, we want to keep the tempo up on this workout.

4) Olympic Lifting – Clean Pull: 3 sets of 5 @ 90%>

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor each rep, repositioning your hips and start position. Build load as deemed fit.

5) Gymnastics – Banded Rope Rows: 10 Reps Every 2:00 x 5 sets

Feet should be on a 20″ Box. Use pins and a band to setup resistance. Set resistance appropriately so you can perform 5 sets of unbroken reps…this is likely no resistance if you aren’t a strong puller.

6) Trunk – 5 rounds for Quality:

10 Hip Extensions

10 GHD Sit-ups

Not for time, but focus on moving through the 10 reps at a steady state with minimal transition time between the two.

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