WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows

Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles

Increase the pace on the machine each round to get your heart rate up and your body awake.

1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 3 Hi-Hang Power Cleans

Skill work for those newer to Olympic Lifting, focus on your positions and making sure you are keeping your torso vertical. If you’re more proficient with this movement, build the loading as deemed appropriate.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 20 Alternating Double Kettlebell Front Rack Lunges

Pick a loading that you can be consistent through the 5 sets. Athletes choice to forward or reverse step.

1d) 36:00 – 45:00 – 9 minute AMRAP:

20 Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overhead 35/25

10 Knees-up

For the Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overhead alternate arms every 5 reps.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 1K Time Trial

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Have fun!

3) Secondary Conditioning – Every 1:00 x 20 sets:

Station 1 – 15/12 Calories Assault Bike

Station 2 – 15 Burpee-to-Target

Station 3 – 15 Dumbbell Power Cleans 50/35

Station 4-  20 Wall Balls 20/14

Scale as needed so efforts are consistent through all 5 cycles.

4) Weightlifting – Hi-Hang Power Clean: 3 Reps Every 1:00 x 10 sets

Start at a moderate weight. Build as deemed fit, or focus on lighter loads and positioning if this is a tough position for you.

5) Gymnastics – L-Sit Pass Through: 5 sets of 10

Rest 90-120 seconds between sets.

6) Trunk – Hollow Rocks: 100 Reps

Break-up as needed.

7) Posterior Accessory – Pause Sumo Stance Medball Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Pause in the bottom of the movement for 2-3 seconds each rep. Focus on position over loading.

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