WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 rounds of..

10 Pause Glute Bridge Ups With Barbell

10 Lateral Lunges

10 Air Squats

Remaining Time…

Easy-to-Moderate Pace Machine

Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine.

1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 8 Landmine Pause Squats

Start at a moderately difficult load and built through the 3 sets. Hold the bottom of the squat for 2-3 seconds on each rep.

1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats

Pick a loading that will be heavy and demanding for you for 10 reps.

1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges

Load appropriately given the low volume of reps. Stop completely in the bottom of the lunge, and then stand creating the movement and power from a Dead-Stop.

1e) 35:00 – 45:00 – 10 minute AMRAP:

15 Dumbbell Hang Power Cleans

100 Heavy Rope Single-unders 

Every 25 reps Perform 3 Tuck Jumps during the Single-unders. Pick a loading on the Hang Power Cleans you can perform unbroken for at least 2-3 rounds.

Accessory:

2) Secondary Conditioning – Run: 6 x 800m

Rest 2 minutes between intervals. Pick a hard, but maintainable pace.

3) Olympic Lifting – Clean + Jerk:

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor on the sets with doubles.

4) Gymnastics – Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets.

5) Skills/Coordination – Single Arm Plank Hold + Tennis Ball Throw Against Wall: 4 sets of 10/side

Rest as needed between sets. Perform all reps on 1 side before switching to the other.

6) Trunk – Barbell/Ab Wheel Roll-Outs: 3 sets of 10-15 reps

Rest 90-120 seconds between sets.

7) Posterior Accessory – Sissy Squats: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

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