WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

50 Single-unders

5/side Low Samson + Reach Overhead

10 Air Squats With Small Plate Out Front

Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility.

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

Sets 1-5 (10:00 – 20:00) – 3 Pause Front Squat (Above Parallel Pause on Ascent)

Sets 6-10 (20:00 – 30:00) – 10 Alternating Back Rack Front Foot Elevated Reverse Lunges

Start around 50-60% of your 1RM and build through each set as deemed fit for the Front Squats. These are done as normal tempo into the bottom and out of the bottom, with a 2-3 second hold just above parallel as you start to stand up. For the Back Rack lunges, deficit should be somewhere around 2-6″, mobility may be a factor for this. Start light and focus on position and activation, build loading as deemed fit through the course of the 5 sets.

1c) 35:00 – 45:00 – 10 sets of :45 ON/:15 OFF:

Station 1 – Dumbbell Front Squats 70/50

Station 2 – Double-unders

Station 3 – Dumbbell Box Step-ups 70/50 @ 24/20

Station 4 – Double-unders

Station 5 – Abmat Sit-ups w/Medball 20/14

Max reps each station. Be mindful of the short rest periods and try and start working right at go!

Accessory:

2) Secondary Conditioning – Bike Erg:

A) Warm Up –  10 Rounds – 40 Seconds Seated 20 Seconds Standing – (3 minutes Rest between A + B)

B) Effort – 20 Minutes Max Distance

C) Cool Down – 10 minutes Easy @ Damper 1

B should be a time trial effort, get after it and set a baseline.

3) Olympic Lifting – Clean from Blocks @ Power Position: 5 sets of 3

Rest 90-120 seconds between sets. This position should be the bottom of the High-Hang for a starting place, or the same position as the bottom of the dip in a Jerk. Torso should be vertical, shoulders behind the bar.

4) Gymnastics – False Grip Active Hang: 5 sets of 30-60 seconds

Rest 90-120 seconds between sets.

5) Trunk – Pike-ups on Rower: 4 sets of 10-20 reps

Rest 90-120 seconds between sets.

6) Accessory – Goblet Lateral Lunge: 4 sets of 20 reps

Rest 90-120 seconds between sets. Alternate legs each rep. Goal position is crease of the hip below the knee.

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