WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

4 Burpees

5 Cat/Cow

6 Alternating Bird Dogs

7 Good Mornings

Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets:

10 D-Ball Deadlift + Jump To Shoulder

+

20 Dumbbell Romanian Deadlifts

Pick loads that you’re comfortable with to start and build as deemed fit. For the D-Ball drill, you’re essentially doing a Deadlift + Hang Power Clean with the D-Ball…we’re trying to get you as an athlete understanding how to use your hips for power and not depend on your arms when performing a D-Ball Over the Shoulder.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell Rhythm Squat Jumps

Focus on quality of movement over loading.

1d) 35:00 – 45:00 – 10 minute AMRAP:

20 Alternating Dumbbell Hang Power Snatch

20 Box Jumps

Scale as needed. Step down from the box if you have any ankle, knee, hip issues.

Accessory:

2) Secondary Conditioning – Every 3:00 x 5 sets: 30/20 Calorie Standing Bike Erg Sprint

You choose the damper. Spin out your legs on Damper 1 for all of the rest time you get as Active Recovery time.

3) Olympic Battery Work – 10 rounds AQAP:

10/8 Calories Ski Erg

3 Overhead Squats 225/155

Scale as needed. Overhead Squat load should be something you can either Snatch from the floor, or Clean and Jerk and Overhead Squat from your Jerk Grip. Don’t use a weight that forces you to bring the bar to the back of the neck and then up from there.

4) Gymnastics Conditioning – AQAP: 30 Bar Muscle-ups

Be smart, don’t do any damage to your hands.

5) Trunk – GHD Sit-up w/Medball: 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

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