WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

1 – 40 seconds Ski/Bike/Row

2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe

3 – 5-10 Box Jump (Step Down)

4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps

Get some blood flowing and those hips and back warmed up.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets:

3 Box Jumps

+

3 Hang Muscle Cleans

Use this as a primer for your heavier secondary complex. Focus on your jump and extension through the ankles, knees, hips.

1c) 20:00 – 32:00 – Every 1:30 x 8 sets:

1 Clean Pull +

1 Above the Knee Hang Power Clean +

1 Below the Knee Hang Power Clean +

1 Front Squat

Continue to increase your loading from the Box Jump/Muscle Clean couplet. Build as heavy as deemed fit. No dropping the bar between Cleans.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

3 Ring Dips

3 Dumbbell Box Step-us 70/50 @ 24/20

30 Double-unders

For this workout the Jump Rope stays fixed in reps each round. Your reps for the Push-ups/Step-ups climb. Workout is performed as 3+3+30, 6+6+30, 9+9+30, and so on until 10 minutes is up.

Accessory:

2) Monostructural Conditioning – Bike Erg: 20K @ Easy > Moderate

Work for steady pacing. Ideally perform this on Damper 1, or something close to that.

3) Secondary Met-con – 5 sets of:

2 Pegboards

50ft Handstand Walk

100ft Dumbbell Farmers Carry 100/70

Rest 3 minutes between sets. 

4) Weightlifting – Clean Grip Deadlift: 5 sets of 3 @ 100%>

Set the bar dead on the floor between each rep. Use straps if you need them/have them.

5) Gymnastics – Circular Hanging Leg Lifts: 10 sets of 2/direction

Rest 90-120 seconds between sets.

6) Skills – Back Bends: 10 minutes Practice

Spend 10 minutes working on any of these drills/variations.

7) Trunk – Banded Palloff Walk-Outs: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

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