WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 10 Deadbug With Plate Overhead

Station 2 – 10 Jumping Medball Squats

Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk

Atheltes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

20 Alternating Lateral Lunges w/Dumbbell/Kettlebell/Medball/Bodyweight

+

5/side Kettlebell/Dumbbell Windmills

Load as deemed fit. These are difficult movements from a mobility standpoint so you may be working super light, or no loading at all.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Sets 1-5 (18:00 – 23:00) – 10 Alternating D-Ball/Medball Bear Hug Reverse Lunges

Sets 6-10 (23:00 – 28:00) – 5-10/side Single Leg Hip Thrusts

For the lunges start at a moderate load and work to build as heavy as deemed fit. Hip Thrusts focus on position and quality of movement, not speed…no loading needed here.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Bench Ski Jumpers

Max Reps. Work on bounding on every rep.

1e) 38:00 – 45:00 – 7 minute AMRAP:

18 Ball Slams

18 Burpees-to-Target

15 Ball Slams

15 Burpee-to-Target

12 Ball Slams

12 Burpee-to-Target

Scale as needed.

Accessory:

2) Secondary Conditioning – 3 sets of:

500m Ski Erg

1 minute Rest

250m Ski Erg

45 seconds Rest

125 minute Ski Erg

Rest 3 minutes between sets. Hard efforts on each distance.

3) Olympic Lifting – 2-Position Snatch (Floor + Above the Knee):

2 sets @ 70%

2 sets @ 75%

3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat.

4) Gymnastics Conditioning – Every 1:00 x 12 sets:

20 Double-unders

+

1-5 Bar Muscle-ups

Pick a rep count on the Muscle-ups you can perform unbroken for all 12 sets.

5) Trunk – D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete. You choose the loading based on how hard you want to work.

6) Posterior Accessory – Side Lying Clam Shells w/Mini Band: 4 sets of 10-15 reps/side

Rest 90-120 seconds between sets. Focus on position and activation, not speed.

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