WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

10 Pause Glute Bridge Ups

5 Banded Pass Throughs

5 Wall Therapy Squats

Take your time and get your hips open and Glutes firing.

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

Set 1-5 (10:00 – 20:00) – 10 Dumbbell Pause Above Parallel Squats + 10 Lateral Lunges w/Medball

Set 6-10 (20:00 – 30:00) – 10 Pause Sumo Stance Medball Good Mornings + 5/direction Lateral Plate or Box Jumps

For each piece start with moderate loads that you are comfortable with and try and build the loading as deemed fit. For the Lateral Box Jumps perform them all one direction, and then all the other direction.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Hang Power Cleans

10 Box Jump Overs

10 Dumbbell Front Squats

10 Box Jump Overs

Scale as needed.

Accessory:

2) Monostructural Conditioning – 3 rounds AQAP:

5K Bike Erg

200 Double-unders

1 mile Run

Scale as needed.

3) Weightlifting – Snatch: 1 Rep Every 1:00 x 20 sets

Keep your loading in the 60-80% range and work on getting clean, snappy lifts. All reps full Squat.

4) Gymnastics – Handstand Walk Around the Box: 10 sets of 1-2/direction

Make sure to establish a good piked position, hips up with should ideally stacked under the hips. Ideally perform with feet on a 30″ box if able. Rest 60 seconds between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Thrusts: 4 sets of 10

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

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