WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

10 Glute Bridge-ups

10 Dynamic Calf Stretch

Focus on positions and activation, not speed.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 3 Front Squats

Warm-up with a goal of starting in the 60-70% range of your 1RM. Reference last week for loading. Build as heavy as deemed fit.

1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold

Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier.

1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split Squat w/1 DB Front Rack + 1 DB Farmers Position

Similar drill to last week. Go down into the bottom of the Bulgarian Split Squat and hold with the knee just off the floor for 3 seconds per rep. Perform all 4 reps on 1 side before switching to the other. When switching sides, also switch the Dumbbell positions on each side.

1e) 35:00 – 45:00 – Every 2:00 x 5 sets:

9-12-15-18-21 Hang Power Cleans 185/135

200m Run

For this piece, set 1 you perform 9 Hang Power Cleans + 200m Run. Set 2 is 12 Hang Power Cleans + 200m Run, and so on. Scale as needed. You’ll want a loading that when you get to the 18 and 21 you don’t have to break more than once. Goal stimulus should be through the round of 15 unbroken.

Accessory:

2) Secondary Conditioning – Every 2:00 x 12 sets: 250m Row

Hard but maintainable paces. Goal is to keep all splits within 3 seconds of each other.

3a) Olympic Lifting – 2-Position Clean (Floor + Above the Knee): 2 sets @ 70%, 2 sets @ 75%, 3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps.

3b) Olympic Lifting – Halting Clean Pull: 3 sets of 3 @ 95%

Rest 90-120 seconds between sets. Pull to the Knee and hold for 2-3 seconds, then finish through on the pull. Reset on the floor between each rep. Use straps if you need them/have them.

4) Gymnastics – Wall Facing Handstand Hold: 5 sets of 1 minute

Rest 90-120 seconds between sets.

5) Trunk – Low Plank Hold w/Feet in Rings: 4 sets of 30-60 seconds

Rest 90-120 seconds between sets. If this is easy for you add loading/weight vest.

6) Posterior Accessory – Sled Drag: 8 sets of 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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