WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Lateral Lunges

5 Sumo Deadlift

5 Strict Press

Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin.

1b) 12:00 – 27:00 – Every 1:30 x 10 sets: 2 Deadlifts

Reference previous weeks for loading. Perform these as Touch-and-Go repetitions. Build as heavy as deemed fit, be smart if you’re going for top end loading.

1c) 27:00 – 33:00 – Every 1:00 x 6 sets:

5 Dumbbell Hang Power Clean +

5 Dumbbell Front Squat

Perform as a complex with the same weight Dumbbells. Focus on good positioning on the Hang Power Clean, emphasizing good vertical extension through the knees/hip, and not thrusting the hip forward swinging the Dumbbells.

1d) 37:00 – 45:00 – 8 minute AMRAP:

5 Pull-ups

10 Burpee Box Jumps 24/20

20 Dumbbell Thrusters 25/15

Scale as needed. Stimulus here is that these are un-assisted Pull-ups. If you don’t have the capacity to perform this movement yet un-assisted opt to Supinated Ring/Bar Rows.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

Moderate tempo, try and perform outside if the weather is decent.

3) Secondary Met-con – 40-30-20-10 – AQAP:

Calories Ski Erg

Alternating Pistol Squats

Scale as needed.

4) Olympic Lifting – Low Hang Power Snatch: 7 sets of 3

Rest 90-120 seconds between sets. Below the knee, but not touching the floor. Hold onto the bar between reps. Build as heavy as deemed fit.

5) Gymnastics – Wall Facing Handstand Hold: 3 sets of 1 minute

Rest 2 minutes between sets. Add a weight vest if this is easy. Focus on getting into a nice Hollow Position.

6) Skills – Breathing Drills: 10-15 minutes

7) Trunk – GHD Sit-up w/Medball: 3 sets of 20

Rest 90-120 seconds between sets. Omit the Medball if you haven’t been doing normal GHD Sit-ups.

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