WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Pause Table Top Up/Downs

10 Band Pull Aparts

15 Russian KB Swings

Focus on good positioning and activation to get your body prepped and ready.

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

Sets 1-5 – Muscle Clean + Hang Muscle Clean + Push Press

Sets 6-10 – Power Clean + Front Squat + Push Jerk

Start around 50% of your 1RM Clean. Use these two complexes as prep for the next section to go into a heavy single for the day.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets: Clean and Jerk

Full Squat and Split Jerk. Build to a heavy single for the day.

1d) 35:00 – 45:00 – AQAP:

21-15-9 Dumbbell Clean and Jerk 50/35

18-30-42 Wall Balls 20/14

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 3 x 100 Calories @ Damper 4/7/10 – Rest Equal to Work Time

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Push Press:

• Establish a Heavy Double for the Day

• 3 sets of 5 @ 70% of Heavy Double

Rest as needed between sets. Don’t spend more than 10-15 minutes Establishing your heavy double.

4) Gymnastics – Strict Handstand Push-up: Every 1:00 x 5 sets – 20/18/16/14/12 reps

Scale volume as needed. Goal is unbroken sets, each set the reps drop by 2.

5) Trunk – Strict Toes-to-bar: 4 sets of 6-8

Rest 90-120 seconds between sets. Use the stall bar if you can/have one.

6) Accessory – Bench Press: 5 sets of 5 @ 70%

Rest 2-3 minutes between sets.

7) Accessory – Tall Kneeling Landmine Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

8) Accessory – Single Hip Extension: 5 sets of 10/side

Rest 90-120 seconds between sets. Add load as deemed fit.

9) Pre-Hab – 3-5 sets of:

10 Band Resisted Scapular Push Ups

10 Bent Over YATW

1:00 Handstand Hold (Free Standing if Able)

For quality, not for time.

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