WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Low Samson Stretch + Rotation Overhead

10/side Single Leg Glute Bridge Ups

50 Single Leg Alternating Single-unders

Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7 Front Squats

Start around 60% of your 1RM. Build each set as deemed fit.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Front Rack Deficit Reverse Lunges

Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. Stand on a small box or stack plates for the deficit.

1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good Mornings

Focus on position over loading. Make sure you are considerably wider than your normal Squat stance.

1e) 35:00 – 45:00 – 10 minute AMRAP:

200 Double-unders

75 Wallballs 20/14

50 Cals Cardio

25 D-Ball Squat Cleans 100/70

Scale as needed.

Accessory:

2) Secondary Conditioning – C2 Bike – 3 sets of:

1 minute 70/65 RPM

1 minute 75/70 RPM

1 minute 80/75 RPM

1 minute 85/80 RPM

1 minute 90/85 RPM

1 minute 95/90 RPM

1 minute 100/95 RPM

You choose the damper that will allow you to do this. Keep the damper fixed through the entire set. Record average pace, and total meters for each set. Rest 3 minutes between sets.

3a) Olympic Lifting – 3-Position Clean (Floor/Knee/Mid-Thigh): 1 @ 65%, 1 @ 70%, 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Pause @ Knee Clean Pull: 3 @ 75%, 3 @ 80%, 3 @ 85%

Rest 90-120 seconds between sets. Hold at the knee for 3 seconds on each rep. Reset on the floor between each rep.

4) Gymnastics – Positional Ring Support – 5 sets of:

10 seconds @ Top

10 seconds @ 50%

10 seconds @ Bottom

10 seconds @ Top

Rest 2-3 minutes between sets. Add load as deemed fit.

5) Trunk – Side Plank w/Weight Overhead: 4 sets of 30 seconds/side

Rest 90-120 seconds between sets. Load as deemed fit.

6) Posterior Accessory – Banded Pull-Throughs: 4 sets of 15

Rest 90-120 seconds between sets.

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