WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Leg Glute Bridge Up  w/Pause

10 Alternating Squat Hold + Reach Overhead

5 Box Jump, Step Down

Take your time and get things firing and opened up.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets:

2.2.2.2 Back Squat Cluster

+

15 Banded Good Mornings

Warm-up to around 60-70% of your 1RM to start. For these Clusters, un-rack the bar, perform 2 reps, rack it, rest 5-8 seconds, un-rack, and repeat until you’re through all the reps. After the Back Squats are completed transition to the Banded Good Mornings, focusing on opening aggressively at the top. Build as heavy as deemed fit on the Back Squats.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Arm Farmers Split Squat @ Tempo (0-3-0)

Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other.

1d) 36:00 – 45:00 – 21-15-9 – AQAP:

Burpee Box Jump 24/20

Sumo Deadlift High-Pull 65/45

Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories

Rest 3 minutes between sets. Get after it and go hard. Warm-up appropriately.

3) Olympic Lifting – Power Clean + Hang Squat Clean:

2 sets @ 70%

4 sets @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Candle Sticks: 3 sets of 10/side

Rest 90-120 seconds between sets. If you can’t proficiently do these, then spend 10 minutes practicing.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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