WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

10 Down Dog + Calf Stretch

10 Barbell/PVC Deadlift

10 Barbell/PVC Strict Press

100m Run or :30 Seconds Easy Cardio

Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today.

1b) 12:00 – 45:00 – AQAP:

100 Alternating Lunges

1000m Run

80 Box Jumps 24/20

800m Run

60 Hang Power Cleans 65/45

600m Run

40 Shoulder-to-Overhead 65/45

400m Run

Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps.

Accessory:

2) Secondary Conditioning – 30 minute AMRAP:

300m Run

100m D-Ball Bear Carry

Work for consistent, steady pacing. Use a D-Ball you can carry unbroken.

3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat

1 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

Warm-up as needed. Perform based off of your Power Snatch or Snatch percentage, whichever is appropriate for the movements/time domain.

3b) Olympic Lifting – Every 2:00 x 7 sets: Power Clean + Clean + Jerk

1 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

Warm-up as needed. Performed based off of your Clean and Jerk.

4) Gymnastics Conditioning – 21-15-9 – AQAP:

Calories Row

Strict Toes-to-bar

Use a stall bar if you have one.

5) Trunk – Barbell Roll-Outs: 4 sets of 12

Rest 90-120 seconds between sets.

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