WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Inchworm + Push Up

Station 2 – Glute Bride Hold + Plate/Ball Overhead

Station 3 – 5 Hang Power Clean + 5 Push Jerk

Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell.

1b) 11:00 – 20:00 – Every 1:00 x 9 sets:

Sets 1-4 (11:00 – 15:00) – 5/side Single Arm Kettlebell High Pull

Sets 5-9 (15:00 – 20:00) – 5/side Kettlebell Push Press

For each movement start at a moderate load and build loading as deemed fit. The Kettlebell High-Pulls are to be done from the floor. Focus on getting good ankle, knee, and hip extension before following through with the arm pull…performed with the Kettlebell starting between the feet.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

10 Russian Kettlebell Swings

+

5-10 Hollow Rocks

Pick a loading/rep range that you can maintain for all 9 sets. Focus on good Swing positioning, hinging back, and really loading your hamstrings.

1d) 33:00 – 45:00 – 12 minute AMRAP:

10 Dumbbell Hang Squat Cleans

15 Ring Rows

20/15 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 rounds of – 40 seconds Legs Only + 20 seconds Arms Only

B – 10 minutes Moderate Pace 

C – 5 minutes Max Calories – Rest 10 minutes

D – Calories From Part C for Time

Rest as desired between A+B, and B+C. 10 minutes Rest between C + D.

3) Secondary Conditioning – Every 3:00 x 6 sets:

15 Calories Ski/Bike/Row

12 Double Kettlebell Snatch 53/35

9 Chest-to-bar Pull-ups

Scale as needed. Work for consistent efforts on each set.

4) Weightlifting – Hang Clean High-Pull: 5 sets of 5

Use straps if you have them. Rest 90-120 seconds between sets. Load as heavy as deemed fit…make sure the bar is getting to sternum height.

5) Gymnastincs – Ring Support Hold: 5 x Max or 1 minute

Rest 60 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Banded Dumbbell Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets.

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