WOD:

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

Station 1 – 5/side Kettlebell/Dumbbell Upright Row

Station 2 – 10 Alternating Bird Dog w/Pause

Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks

Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

10/side Pistol Squat to Box

+

10 Medball Good Mornings

Take your time with the Pistols and focus on your balance, not speed. Start with a box that puts you somewhere around parallel or hip just above the knee when you sit down. Good Mornings can be light with a focus on finding good tension in the bottom position.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

10/side Kettlebell Suit-Case Deadlifts

+

10 Jumping Air Squats

Load the Kettlebell as deemed fit, don’t be afraid to build the loading each set as deemed fit. Focus on an aggressive extension and big jump on the Jumping Air Squats.

1d) 30:00 – 34:00 – Every 1:00 x 4 sets: 5-10 Hollow-to-Superman Transitions

Take your time and work your control and positioning.

1e) 38:00 – 45:00 – “Open 12.1” – 7 minute AMRAP: Max Burpee-to-Target

Standard for this is that both hands have to touch an object 6″ out of your reach on every rep…use a Pull-up Bar, Gymnastics Ring, etc. Have fun!

Accessory:

2) Secondary Conditioning – Run:

A – 10-15 minute Easy Warm-up

B – 4 sets of – 10 Jumping Lunges + 100m Sprint – Rest 3 minutes between sets

C – 4 sets of – 1 Bottom of Push-up Start + 200m Sprint – Rest 3 minutes between sets

Rest as needed between each piece. Make sure you warm-up appropriately for the sprints.

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

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

Establish a Max Set for Day

Warm-up as needed. Rest as needed between sets. Only go for a Max Set for Day if the previous sets felt clean and strong.

4) Gymnastics – Chest-to-bar Pull-up: 10-15 minutes Practice

Use this as an opportunity to work on skill development of the Chest-to-bar Pull-up. Focus on keeping your feet together and trying to maintain a nice Hollow position.

5) Trunk – Dual Kettlebell Front Rack Hold: 3 sets of 1 minute

Rest 1 minute between sets. Heavy as possible.

6) Posterior Accessory – Banded Pull-Throughs: 100 Reps

Break-up as needed. Focus on loading the hamstrings and snapping through aggressively, squeezing your glutes at the finish.

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