WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworm + Calf Stretch

6 Air Squats With 5lb Plate Held Straight Out

100m Run or 30 seconds Machine

Take your time, and really focus on nice position in the Squat and getting your hips opened up.

1b) 12:00 – 45:00 – 5 rounds AQAP:

40 Air Squats

300m Run

20 Dumbbell Hang Power Cleans

10/side Dumbbell Plank Rows

Scale as needed. For the Plank Rows perform all 10 on 1 arm, then switch to 10 on the other arm.

Accessory:

2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort

Work for steady pacing from start to finish.

3) Olympic Lifting:

A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%)

B – Every 2:00 x 7 sets – 1 Power Clean + 1 Clean + 1 Jerk (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%)

Warm-up as needed, and rest as needed between Snatch and C+J.

4) Gymnastics – Rope Rows: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit. Feet on 20″ Box if able.

5) Trunk – Abmat Sit-up w/Medball Toss: 100 Reps

Perform against a wall or with a partner. You choose the weight. At least what your normal Wall Ball weight is.

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