WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts

5 Box Jumps

Get yourself moving and those hips and back primed to pull and explode.

1b) 10:00 – 19:00 –Every 1:30 x 6 sets:

Clean Pull With Pause At Top +

High Hang Power Clean +

Low Hang Clean +

Push Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between any reps. Low Hang Clean is into a full Squat.

1c) 19:00 – 29:00 – Every 2:00 x 5 sets: 

Clean +

2 Front Squat +

Split Jerk

Continue to build loading from Part B.

1d) 34:00 – 45:00 – 11 minute AMRAP:

50 Calories Ski/Bike/Row

40 Overhead Squats 135/95

30 Calories Ski/Bike/Row

20 Shoulder-to-Overhead 135/95

10 Burpees

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg – 10 sets of:

1 minute Easy

1 minute Moderate

1 minute Hard

Focus on consistent efforts for each respective intensity. This is one continuous piece for 30 minutes.

3) Olympic Lifting – Low Hang Clean High-Pulls: 5 sets of 5

Rest 90-120 seconds between sets. Use straps if you need them/have them. Keep loading to weights that allow you to get the bar Sternum height.

4) Gymnastics – Kipping Deficit Handstand Push-up: “X” Reps Every 1:00 x 10 sets

You choose the deficit and rep scheme. Work to pick reps/depth that you can maintain in unbroken sets for the duration of the 10 sets.

5) Trunk – GHD Side Bends: 3 sets of 15/side

Rest 90-120 seconds between sets. Load by holding a plate.

6) Posterior Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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