*Help Support Damon HERE

WOD:

Session A:

1) C2 Bike or Road Bike:

A) 10:00 Easy

B) 8 x 2000m @ Moderate-to-Moderately Hard – Rest 2:00

For Part B increase intensity in 4 steps, building the intensity through 4 rounds, and then starting over. If you’re on C2 Bike, perform this on Damper 1.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Every :45 x 15 sets: 1 Power Snatch @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

3) Every :45 x 15 sets: 1 Power Clean + Push Jerk @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

4) Sumo Dumbbell Romanian Deadlift: 4 sets of 10

Rest 2-3 minutes between sets. Use risers if you have lots of hamstring/low back flexibility. Focus on positioning first, load second.

5) Single Leg Good Morning: 3 sets of 15/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Focus on positioning first, load second.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

7) Dog Sled Sprint/Push: 6 x 100ft

Rest 2-3 minutes between sets. This is a sprint in that it is a short, heavy effort, however it’s not a sprint in terms of speed. Efforts should be around 15 seconds, load as heavy as needed to get the desired stimulus of sprinting to move the sled, and covering the distance in around 15 seconds.

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