WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Inchworm + Push Up

Station 2 – Glute Bride Hold + Plate/Ball Overhead

Station 3 – 5 Hang Power Clean + 5 Push Jerk

Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell.

1b) 11:00 – 20:00 – Every 1:30 x 6 sets – Deadlift:

Sets 1+2 (11:00 + 12:30) – 5 @ 40%

Sets 3+4 (14:00 + 15:30) – 5 @ 50%

Sets 5+5 (17:00 + 18:30) – 5 @ 60%

De-load week, enjoy the lighter weights. Set the bar Dead on the floor every rep.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

2 Hang Power Cleans +

2 Push Jerk

Treat this as skill work if you’re still learning these movements. If you’re more comfortable with them use a moderate load and work on your barbell cycling.

1d) 33:00 – 45:00 – 12 minute AMRAP:

10 Dumbbell Hang Squat Cleans 35/25

15 Ring Rows

20/15 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 rounds of – 40 seconds Legs Only + 20 seconds Arms Only

B – 10 minutes Moderate Pace 

C – 5 minutes Max Calories – Rest 10 minutes

D – Calories From Part C for Time

Rest as desired between A+B, and B+C. 10 minutes Rest between C + D.

3) Secondary Conditioning – Every 3:00 x 6 sets:

15 Calories Ski/Bike/Row

12 Double Kettlebell Snatch 53/35

9 Chest-to-bar Pull-ups

Scale as needed. Work for consistent efforts on each set.

4) Weightlifting – Hang Clean High-Pull: 5 sets of 5

Use straps if you have them. Rest 90-120 seconds between sets. Load as heavy as deemed fit…make sure the bar is getting to sternum height.

5) Gymnastincs – Ring Support Hold: 5 x Max or 1 minute

Rest 60 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Banded Dumbbell Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets.

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