WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Table Top Up/Down

5/side Worlds Greatest Stretch

5 Pause KB/DB Goblet Squat

Get things opened up and your body ready to go.

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

20 Dumbbell/Kettlebell Front Squats

+

15 Hollow Rocks

+

10 Banded Good Mornings

Performed as a tri-set, moving from one movement the next with minimal transition time. Increase the load on the Front Squat each round as deemed fit. Focus on nice shapes and positions on the Hollow Rocks and Good Mornings.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band

Focus on positioning and movement quality first, loading second.

1d) 37:00 – 45:00 – 8 minute AMRAP:

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Alternating Dumbbell Front Rack Lunges

Lunges are a total of 9 reps. Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5 x 200m Moderate + 100m Hard + 100m Easy

C – 10 minute Easy Cool Down Jog

Rest as needed between pieces. Part B is done straight through and one continuous piece totaling 2000m.

3) Olympic Lifting – Clean From Blocks (Below Knee): 2 Reps Every 1:00 x 12 sets

Work with loading that allows you to focus on clean positions and lifts. All reps full Squat.

4) Gymnastics  – Wall Climbs: 5 Reps Every 1:30 x 6 sets

Scale as needed. Focus on good control on the way down, not just falling to the floor.

5) Trunk – Hollow Hold w/Band Attached to Rig: 6 sets of :30 ON/:30 OFF

Scale time as needed so you can complete work efforts unbroken.

6) Posterior Accessory – Hip Thrusts: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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