WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 rounds of..

10 Pause Glute Bridge Ups With Barbell

10 Lateral Lunges

10 Air Squats

Remaining Time…

Easy-to-Moderate Pace Machine

Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine.

1b) 12:00 – 18:00 – Every 2:00 x 3 sets:

5 Vertical Leaps

+

5 Back Squats

Spend your transition warming up your Back Squat to a moderately hard load for 5 reps. Perform the 5 Vertical Leaps, really trying to jump as high as you can, transition immediately to the rack and perform the Back Squats. Build loading on the Back Squat through each set as deemed fit.

1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats

Pick a loading that will be heavy and demanding for you for 10 reps.

1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges

Load appropriately given the low volume of reps. Stop completely in the bottom of the lunge, and then stand creating the movement and power from a Dead-Stop.

1e) 35:00 – 45:00 – 10 minute AMRAP:

15 Hang Power Cleans 65/45

30 Double-unders

Scale as needed.

Accessory:

2) Secondary Conditioning – Run: 6 x 800m

Rest 2 minutes between intervals. Pick a hard, but maintainable pace.

3) Olympic Lifting – Clean + Jerk:

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor on the sets with doubles.

4) Gymnastics – Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets.

5) Skills/Coordination – Single Arm Plank Hold + Tennis Ball Throw Against Wall: 4 sets of 10/side

Rest as needed between sets. Perform all reps on 1 side before switching to the other.

6) Trunk – Barbell/Ab Wheel Roll-Outs: 3 sets of 10-15 reps

Rest 90-120 seconds between sets.

7) Posterior Accessory – Sissy Squats: 3 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