WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 Banded Face Pulls w/Pause 

10 Alternating Plank Shoulder Taps

30 seconds Machine

Get some blood flowing and your body “awake.”

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

8/side Half Kneeling Kettlebell Strict Press

+

8 Kettlebell Halos

Start at a moderate load and build as heavy as deemed fit. Based on your abilities you may have two different weights for the two movements. For the Strict Press, perform all reps on 1 side before switching to the other…start on your non-dominant arm first.

1c) 25:00 – 28:00 – 3 minute AMRAP: Push-ups

Max reps…focus on clean quality reps.

1d) 33:00 – 45:00 – 3 rounds for Max Reps:

1 minute Alternating Dumbbell Hang Power Snatch

1 minute Single or Double-unders

1 minute Ski/Bike/Row

1 minute Rest

Get after the stations and push hard. Focus on your minute recovery window, and being mindful and actively trying to get your heart rate down.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 20 minutes Easy-to-Moderate Warm-up

B – 20 minute Test – Max Average Wattage

Rest as needed between A and B. Don’t go out too hot on Part B.

3) Olympic Lifting – Clean and Jerk:

A – Establish a Heavy Single for the Day in 20 minutes or less

B – 5 sets of 1.1 @ 70-80% of the day’s heaviest.

Go from empty bar to heavy single in under 20 minutes. All reps are full Squat and Split Jerk. Rest as deemed fit between lifts. For Part B, drop and reset between reps, take 5-10 seconds between reps. Rest as needed between sets.

4) Gymnastics – Wall Climbs: 5 sets of 5

Perform these with a 20 second hold at the top of each Wall Climb. Focus on good control on the way down, not just sliding and falling to the bottom. Rest 2-3 minutes between sets.

5) Trunk – Side Bends: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform with Dumbbell or Kettlebell, load these heavy.

6) Posterior Accessory – Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other. Focus on position and activation first, loading second.

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