WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 20 Wide High Banded Face Pulls

Station 2 – 10/side Side Plank Dips

Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat

Take your time with your reps and focus on good positioning and activation on each respective movement.

1b) 14:00 – 34:00 – Every 1:00 x 20 sets:

Sets 1-5 (14:00 – 19:00) – 1 Clean High-Pull + 1 Muscle Clean

Sets 6-10 (19:00 – 24:00) – 1 Power Clean + 1 Low Hang Squat Clean w/Pause in Catch

Sets 11-20 (24:00 – 34:00) – 1.1 Squat Clean

Use the first 10 minutes of work here as skill/positional work, starting to build to some moderate loading by the end of the Power Clean + Low Hang Clean complex. For the last 10 sets, build as heavy as deemed fit. This is a double clean with a drop and reset in between, but only build as heavy as you can keep the rest between the two reps to 5-7 seconds. Any longer than that you should scale the weight back down. Think of this almost as slow battery work.

1c) 37:00 – 45:00 – 5 rounds AQAP:

12 Dumbbell Thrusters 50/35

15/12 Calories Ski/Bike/Row or 200m Run

Scale as needed. If you’d like to run for the workout bring your Dumbbells outside.

Accessory:

2) Secondary Conditioning – Assault/Echo Bike:

35 minutes at Moderate Tempo

Every 5:00 Perform…

10/side Barbell/Kettlebell/Dumbbell Suit-Case Deadlifts

10 Pause Tuck Crunches

Workout starts with the Deadlifts and Tuck Crunches. Pace on the machine should be a high aerobic pace, maintainable, but breathing and working.

3) Olympic Lifting:

A – Front Squat – 4 sets of 2

B – Clean Grip Deadlift – 3 sets of 3 @ 110%>

Rest 90-120 seconds between sets on each movement. Build to a heavy double for the day on the Front Squat. For the Deadlift, set Dead each rep, and reset your hips and position, use straps if you need them/have them.

4) Gymnastics – Seated L-Sit Strict Ring Muscle-ups: 5 sets of 3-5 reps

Rest 2-3 minutes between sets. Use a band for assistance if you do not have the strict strength to perform these.

5) Trunk – Band Resisted Bird Dog Hold: 5 sets of 30 seconds/side

Rest 60 seconds between sets.

6) Posterior Accessory – Alternating Single Leg Slider Hamstring Curl: 3 sets of 20

Rest 90-120 seconds between sets. From the bridged extended position, perform a hamstring curl on one leg, then alternate to the other and continue until you reach 20 reps.

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