WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5/side Lateral Plate/Box Jumps

10 Table Top Up/Downs

10 Banded Face Pulls

5/side Dumbbell Overhead Squat

Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position.

1b) 11:00 – 21:30 – Every 1:30 x 7 sets: 5 Back Squats @ 50-60%

Keep the loading light, and lighter then prescribed percentages depending on how you feel. You’ve had 3 weeks of pushing heavy, high effort sets, enjoy the lighter Squats and focus on making each rep as perfect as possible.

1c) 22:00 – 30:00 – Every 1:00 8 sets:

Set 1 – 16 Alternating Jumping Lunges

Set 2 – 10 Dumbbell Stiff Leg Deadlifts

Alternate between the two stations. Focus on these movements should be on good position and activation, not loading. Be as explosive as possible on the Jumping Lunges.

1d) 35:00 – 45:00 – Every 1:00 x 10 sets:

Station 1 – Jumping Medball Squats 20/14

Station 2 – Russian Kettlebell Swings 35/26

Station 3 – Dumbbell Box Step-ups 35/25

Station 4 – Kettlebell Taters 35/26

Station 5 – Rest

Each station is max reps. No transition time between stations, one right to the next. If you’re not comfortable with the Kettlebell Tater you can sub for a Kettlebell Goblet Squat.

Accessory:

2) Monostructural Conditioning – Run/Row:

A – 10 minute Easy Warm-up 

B – 10 minutes Run @ Hard Effort + 10 minutes Row @ Hard Effort – Rest 5 minutes

C – For Time Distance Ran + Calories Rowed

Longer efforts today. Rest as needed between A and B, rest 5 minutes between B and C.

3) Weightlifting – Power Clean From High Blocks: 1 Rep Every 1:00 x 15 sets

Set the blocks up so that you start at the bottom of the Hi-Hang position. This is generally a very difficult position for most athletes off the blocks, so keep loading in a range where you can maintain the proper positioning of the movement.

4) Trunk – Landmine Anti-Rotations: 4 sets of 12/direction

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

5) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

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