WOD:

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

Station 1- 40 Seconds Single-unders

Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press

Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up.

1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 10 Sumo Stance Deadlifts

Keep the loading light on these. Use this as positional work to get comfortable and provide extended warm-up into the next piece.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 2 Deadlifts

Start building from your Sumo Deadlifts and work into a heavy double for the day. Perform in your normal Deadlift stance. We’d like to see these done setting the bar dead on the floor between reps.

1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF:

Sets 1-4 (24:00 – 28:00) – Hang Power Clean

Sets 5-8 (28:00 – 32:00) – Hang Squat Clean

This is meant to be an opportunity to work on your Clean. Keep the loading light, don’t try and go fast, and focus on clean, proper movement so that you can learn these movements correctly and not stall out with your progress.

1e) 36:00 – 45:00 – 9 minute Up Ladder:

3 Dumbbell Bench Press 50/35

3 Wall Balls 20/14

Workout is performed 3+3, 6+6, 9+9, and so on until 9 minutes is up. You should be using a loading that you can move through at least the round of 12 unbroken.

Accessory:

2) Secondary Conditioning – Run: 5K @ Conversational Pace

Get outside and enjoy the sunshine.

3) Olympic Lifting – Snatch:

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 70%

2 @ 75%

2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset on the floor between reps. All reps full Squat.

4) Gymnastics – Handstand Plate Up/Down: 4-6 sets of 12 Alternating Reps

Perform up against a wall or freestanding based on ability. Increase the stack of the plates based on ability. Rest as needed between sets.

5) Trunk – Strict Toes-to-bar: 5 sets fo 10-15 Reps

Rest 90-120 seconds between sets. Use a stall bar if you can/have one.

6) Posterior Accessory: 400m Farmers Carry

Grab some Dumbbells or Kettlebell and go for a walk. Load as deemed fit (shouldn’t take longer than 10 minutes). Record time and number of attempts to complete.

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