WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1x (1 Power Clean + 1 Hang Squat Clean)

Minute 2 – 2x (1 Power Clean + 1 Hang Squat Clean)

Minutes 3 – 3x (1 Power Clean + 1 Hang Squat Clean)

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean

Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week.

3a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.

3b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats

Reference past weeks for loading. Build as heavy as deemed fit.

3c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Deficit Front Stepping Lunge

We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs. You choose the deficit, up to 6″.

4) 5 rounds AQAP:

10 Dumbbell Deadlifts 70/50

20 Alternating Pistol Squats

30 Heavy Rope Double-unders

Scale as needed.

5) Hip Thrust: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Ski Erg – 3 sets of: 50-40-30-20-10 Calories

60 seconds rest between distances. 3 minutes rest between sets.

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