WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Inchworm + Push-up

10/side Alternating Toe-ups

15 Kettlebell Romanian Deadlifts

Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready.

1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 2-2 Cluster Deadlift

Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready.

1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 3/side Single Arm Dumbbell Row

Keep the movement strict, and make an effort to load as heavy as you can for those 3 reps.

1d) 38:00 – 45:00 – 7 minute AMRAP:

12 Deadlifts 75/55

9 Hang Power Cleans 75/55

6 Shoulder-to-Overhead 75/55

Scale as needed.

Accessory:

2) Secondary Conditioning – Assault Bike – 10 rounds of:

400m Hard

800m Active Recovery

Work for consistent work/recovery paces.

3) Olympic Lifting – Halting Split Jerk: 7 sets of 3

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Keep the weights in the moderate range for today.

4) Gymnastics – Strict Chest-to-Bar Pull-ups: 5 sets of 5

Rest 2-3 minutes between sets. Add loading or use assistance as deemed fit.

5) Skills – Pistol Squat: 10 minutes Practice

If you’re proficient in a Pistol practice a weighted pistol with a Kettlebell or Dumbbell, or and Overhead Pistol with a Barbell/PVC.

6) Trunk – Slider Tuck Crunches: 3 sets of 30

Rest 90-120 seconds between sets.

7) Posterior Accessory – Glute Ham Raise: 3 sets of 8-10 reps

Rest 90-120 seconds between sets. Add assistance/loading as deemed fit.

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