WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5/side World’s Greatest Stretch

10 Air Squats

5 Snatch Grip Deadlift

10 Lunges

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

1b) 11:00 – 26:00 – Every 1:30 x 10 sets:

Sets 1-5 (11:00 – 18:30) – 5/side Front Foot Elevated Split Squats w/Deadstop in Bottom + 5/side Half Kneeling Banded High to Low Chop

Sets 6-10 (18:30 – 26:00) – 20 Goblet Cyclist Squats

Take your time and focus on clean positions and good activation. Keep weight/tension fixed for the first 5 sets. For the Cyclist Squats start with a comfortable load and build each set as deemed fit.

1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 5 Dumbbell Romanian Deadlifts w/3 second Pause

Load as deemed fit. Hold the bottom position for 3 seconds before standing to complete the rep.

1d) 36:00 – 45:00 – 2 sets of 4:00 ON/1:00 OFF:

150 Single-unders

50 Single Arm Dumbbell Thrusters

Max Single-unders

For the Dumbbell Thrusters switch hands every 5 reps.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – 3 sets of…

• 1000m Moderate

• 2 minutes Rest

• 800m Moderately Hard

• 1 minute Rest

• 400m Hard

• 5 minutes Rest

C – 5 minute Walk/Cool Down

Rest as needed between parts. The focus of this workout should be on high output 400m runs. Have fun!

3) Weightlifting Conditioning – 5 sets of:

10 Power Snatch 95/65

Rest 30 seconds

5 Squat Snatches 185/135

Rest 3 minutes

Focus is maximal speed on both pieces, really try and hit the 10 rep Touch-and-Go set at a Sprint pace, take 30 seconds to compose yourself and then hit the Squat Snatches. Scale as needed.

4) Trunk – Strict Knees-up: 5 sets of 15 w/3 second Pause

Rest 90-120 seconds between sets. Hold the top position for 3 seconds on each rep.

5) Posterior Accessory – Reverse Hyper: 3 sets of 20

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

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