WOD:

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

Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning

Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats

Station 3 – 10 Box Jump (Step Down)

Use a PVC Pipe or Barbell based on ability and skill level.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10-20 Box Jumps

Pick a quantity of reps that you can maintain for all 7 sets. Ideally the focus here should be on the skill of the movement, developing proficiency and confidence in jumping on the box. If you’re comfortable jumping then focus on working your turn-around at the bottom or your rebound speed.

1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 15 Double Russian Kettlebell Swings

Pick a load that you can maintain and stay fixed for all 7 sets. You can also use Dumbbells for this if you don’t have the appropriate weight pair of Kettlebells.

1d) 24:00 – 31:00 – Every 1:00 x 7 sets: 10 Alternating Double Dumbbell Single Leg Romanian Deadlift

Slow things down here a little and focus on your coordination and balance. These will be done with Dumbbells in both hands, and alternating legs every rep.

1e) 34:00 – 39:00 – 5 minute AMRAP:

30 Burpees

20 Dumbbell Deadlifts

Max Dumbbell Hang Power Cleans

Scale as needed. You should have a heavier pair of Dumbbells for this part of the workout, and then drop to a lighter pair for the second part.

1f) 40:00 – 45:00 – 5 minute AMRAP:

20 Burpees

30 Dumbbell Deadlifts

Max Dumbbell Hang Power Cleans

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minute Easy Warm-up

B – 2 sets of – 7 minutes Max Calories – 3 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Snatch Pull: 5 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Set the bar dead and reset your hips and back between each rep. Use straps if you have them.

4) Gymnastics – Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Trunk – Kneeling Banded Crunch Downs: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Farmers Carry: 5 sets of 50m/side

Rest 30 seconds between sides, no additional rest between sets.

7) Pre-Hab – 3 sets of:

5/side Lying Scorpions

10 Cat/Cows

10/side Stagged Stance Good Morning

10 Medball Hamstring Curls

20 Russian Kettlebell Swings

For quality, not for time.

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