WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

10 Pause Glute Bridge Ups

5 Banded Pass Throughs

5 Wall Therapy Squats

Take your time and get your hips open and Glutes firing.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets – Overhead Squat:

1 set of 7 @60-65%

2 sets of 5 @70-75%

3 sets of 3 @75-85%

4 sets of 1 @85%>

Use your loading from 2 weeks ago for your percentages. Work through the percentage ranges based on feel. If things feel good, go heavy, there may already be another new 1RM there, and if things feel off, keep the lifts lighter and more manageable.

1c) 35:00 – 45:00 – AQAP:

50 Hang Power Cleans 115/75

40 Box Jump Overs 24/20

40 Front Squats 115/75

30 Box Jump Overs 24/20

Scale as needed.

Accessory:

2) Monostructural Conditioning – 3 rounds AQAP:

5K Bike Erg

200 Double-unders

1 mile Run

Scale as needed.

3) Weightlifting – Snatch: 1 Rep Every 1:00 x 20 sets

Keep your loading in the 60-80% range and work on getting clean, snappy lifts. All reps full Squat.

4) Gymnastics – Handstand Walk Around the Box: 10 sets of 1-2/direction

Make sure to establish a good piked position, hips up with should ideally stacked under the hips. Ideally perform with feet on a 30″ box if able. Rest 60 seconds between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Thrusts: 4 sets of 10

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

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