WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Table Top Up/Downs

15 Glute Bridge Ups

30 Single-unders

Get your posterior chain firing, and focus on the skill and position of jumping rope.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 2-2 Cluster Back Squat

Reference last week for loading. We should be getting some heavy weight on the bar at this point. Look to start your sets today towards the top end of your loading from last week.

1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 16 Dumbbell Front Rack Box Step-ups

Box height should be knee and hip in line when stepping on the box. Alternate legs each rep. Load as deemed fit.

1d) 35:00 – 45:00 – AQAP:

64-48-32-16 Double-unders

32-24-16-8 Burpee-to-Target

Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach.

Accessory:

2) Secondary Conditioning – Ski Erg – 5 rounds of:

500m @ Moderate Effort

250m @ Hard Effort

125m @ Active Recovery

Performed straight through, no rest between rounds.

3) Olympic Lifting – Clean From Blocks (Just Above the Knee): 2 Reps Every 1:00 x 12 sets

Work just above the knee. All reps full Squat. Build as heavy as deemed fit.

4) Gymnastics – Hanging Around the Worlds: 5 sets of 10

Rest 90-120 seconds between sets.

5) Trunk – Abwheel/Barbell Roll-Outs: 3 sets of 15

Rest 90-120 seconds between sets.

6) Posterior Accessory – Pause Curtsy Lunges: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. If you’d like to add load, work with a Barbell in the back rack.

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