WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3/side Plate Flip

2/side Hip Air Plane With Band Around Knee

2 Clean Deadlift

2 Thruster

All athletes can use a PVC Pipe or Barbell to warm-up.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 2.2.2 Deadlifts

Warm-up as needed, looking to get up to around 60-70% for your first set. These are what are called Cluster sets. Perform 2 Touch-and-Go reps, rest of 5 seconds, perform another 2 reps, rest 5 seconds, and then perform the final 2 reps to complete the set. Build as heavy as deemed fit.

1c) 19:00 – 31:00 – Every 1:30 x 8 sets:

Station 1 – 15 Dumbbell Bench Press

Station 2 – 30 Alternating Single Arm Russian Kettlebell Swings

Try to pick a loading for the Bench Press that is difficult but that you can maintain the loading for 15 unbroken reps for all 4 sets. For the Swings pick a loading that allows you to be comfortable with the hand switch if you’ve never done this. Alternate hands each rep, the hand switch should take place at the peak of the movement where the Kettlebell hits a standstill and is no longer traveling up, but also hasn’t started to fall yet.

1d) 34:00 – 45:00 – 3 sets of 3:00 ON/1:00 OFF – AMRAP:

15 Overhead Lunges 65/45

12 Knees-up

9 Burpees

If you don’t have the mobility scale to the Front Rack. AMRAP in the 3 minutes, pick-up where you left off from the previous AMRAP. Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg: 40 minutes Max Calories (Every 5 minutes Perform 5 Wall Climbs)

Workout starts on the Ski Erg, perform your first set of Wall Climbs at 5:00. Have fun.

3) Olympic Lifting – Snatch Pull: 3 sets of 3 @ 80%

Rest 90-120 seconds between sets. Reset the bar on the floor each rep. Use straps if you need them/have them.

4) Gymnastics – Towel/Rope Pull-ups: 5 sets of 5-10 Reps

Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 5 sets. Add loading as deemed fit.

5) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Hold bottom position for one breath on each rep.

6) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position/range-of-motion over loading. Stand on a platform to work to a deficit if you have a large amount of low back/hamstring flexibility.

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