WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 5/side Kettlebell/Dumbbell Upright Row

Station 2 – 10 Alternating Bird Dog w/Pause

Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks

Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 7 Bench Press

Use your transition time to quickly warm-up to a starting loading around 60%. Goal is to have some heavy, demanding sets for the day, push the loading as deemed fit. During your rest period start to prep for the Deadlifts by doing some light Kettlebell/Dumbbell Romanian Deadlifts.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 7 Deadlifts

Goal is to start around 60% of your 1RM and build as deemed fit. Set the bar dead on the floor every rep, NO touch-and-go.

1d) 30:00 – 34:00 – Every 1:00 x 4 sets: 5-10 Hollow-to-Superman Transitions

Take your time and work your control and positioning.

1e) 38:00 – 45:00 – “Open 12.1” – 7 minute AMRAP: Max Burpee-to-Target

Standard for this is that both hands have to touch an object 6″ out of your reach on every rep…use a Pull-up Bar, Gymnastics Ring, etc. Have fun!

Accessory:

2) Secondary Conditioning – Run:

A – 10-15 minute Easy Warm-up

B – 4 sets of – 10 Jumping Lunges + 100m Sprint – Rest 3 minutes between sets

C – 4 sets of – 1 Bottom of Push-up Start + 200m Sprint – Rest 3 minutes between sets

Rest as needed between each piece. Make sure you warm-up appropriately for the sprints.

3) Olympic Lifting – 2-Position Snatch (Floor + Knee):

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

Establish a Max Set for Day

Warm-up as needed. Rest as needed between sets. Only go for a Max Set for Day if the previous sets felt clean and strong.

4) Gymnastics – Chest-to-bar Pull-up: 10-15 minutes Practice

Use this as an opportunity to work on skill development of the Chest-to-bar Pull-up. Focus on keeping your feet together and trying to maintain a nice Hollow position.

5) Trunk – Dual Kettlebell Front Rack Hold: 3 sets of 1 minute

Rest 1 minute between sets. Heavy as possible.

6) Posterior Accessory – Banded Pull-Throughs: 100 Reps

Break-up as needed. Focus on loading the hamstrings and snapping through aggressively, squeezing your glutes at the finish.

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