WOD:

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

Station 1 – 40 seconds Machine

Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk

Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull.

1b) 9:00 – 17:00 – Every 2:00 x 4 sets: Deadlift 8-6-4-2

Spend your transition quickly building to around 60% of your 1RM. Use the 4 sets of build to a heavy double for the day. Set the bar dead on the floor each rep.

1c) 17:00 – 32:00 – Every 1:00 x 15 sets:

Sets 1-4 (17:00 – 21:00) – 10 Sumo Stance Medball/D-Ball Good Mornings

Sets 5-10 (21:00 – 27:00) –  5-8 Top of Knee Clean Hang High-Pulls

Sets 11-15 (27:00 – 32:00) – 6-8 Banded Jump Squats

For the Good Mornings focus on position over loading, hit a nice bottom position and focus on keeping those knees driving out. For the Clean Pulls use this as an opportunity to start engraining proper bar path for the Clean. Work light-to-moderate and focus on position. Banded Jump Squats, stand with feet in the band, and band up around the shoulders. Go into a full Squat and explode out of the bottom jumping at the top. Reset you feet and position each rep.

1d) 37:00 – 45:00 – 8 minute Up Ladder:

3 Thrusters 65/45

3 Knees-up

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 8 minutes is up.

Accessory:

2) Secondary Conditioning – Ski Erg – 10 sets of: 20 seconds Sprint/1:40 Easy

Get after it as hard as you can, not looking for consistent output. Perform on the wattage setting and look for your peak wattage.

3) Olympic Lifting:

A – Clean Grip Deadlift 4 sets of 8 @ 100%

B – Press from Split 3 sets of 5

Rest as needed between sets. For the Deadlifts, percentage is of your 1RM Clean. Set the bar Dead each rep and set your hips and pick the bar up like you’re clean. Use straps if you need them/have them to save your CNS. Press from Split all sets in your dominant split stance.

4) Gymnastics – 5 rounds AQAP:

50ft Handstand Walk

10 Strict Handstand Push-ups

Assuming you’re training within our gym, perform the Handstand walk as 5 x 10′ increments in your box.

5) Trunk – Barbell Front Rack Hold: 5 sets of :30 ON/:60 OFF

Goal is to work as close to your 1RM Front Squat as possible. Hold in a Jerk Grip so you have whole hand contact on the bar.

6) Posterior Accessory – D-Ball Banded March: 5 minutes

You pick the ball weight, goal is to no drop for the 5 minutes. Use pins at the bottom of your Squat Rack, use a lighter weight band going from pin, up and over your shoulders, and to the other pin, or you can stand in the band instead of using pins.

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