WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

10 Pause Glute Bridge Ups

5 Banded Pass Throughs

5 Wall Therapy Squats

Take your time and get your hips open and Glutes firing.

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

Set 1-5 (10:00 – 20:00) – Back Squat – 2 sets of 5 @ 75% 2 sets of 3 @ 85%, 1 set of Max Reps @ 95%

Set 6-10 (20:00 – 30:00) – 10 Pause Goblet Squats + 10 Goblet Good Mornings

Reference past weeks for loading addition to your Back Squat. This will be the last Max Reps week, get after it and establish a solid Max Effort set. For the Goblet Squat and Good Morning, perform this as complex, using the same weight for both movements. Pause in the bottom of the Squat for 1-2 seconds on each rep.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Hang Power Cleans 35/25

10 Box Jump Overs 24/20

10 Dumbbell Front Squats 35/25

10 Box Jump Overs 24/20

Scale as needed.

Accessory:

2) Monostructural Conditioning – 3 rounds AQAP:

5K Bike Erg

200 Double-unders

1 mile Run

Scale as needed.

3) Weightlifting – Snatch: 1 Rep Every 1:00 x 20 sets

Keep your loading in the 60-80% range and work on getting clean, snappy lifts. All reps full Squat.

4) Gymnastics – Handstand Walk Around the Box: 10 sets of 1-2/direction

Make sure to establish a good piked position, hips up with should ideally stacked under the hips. Ideally perform with feet on a 30″ box if able. Rest 60 seconds between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as deemed fit.

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