WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot

Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk

Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Station 1 – 15 Russian Kettlebell Swings

Station 2 – 5/side Single Leg Kettlebell Romanian Deadlift

Pick loading that you can either maintain or build upon. Alternate Stations each minute. For the Romanian Deadlifts perform all reps on 1 side before switching to the other…focus on stability, balance, control and coordination first, loading second.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 3 Deadlifts

Start around 60% of your 1RM and build as deemed fit. Your posterior chain should be good and warm at this point, but not quite primed to just jump right to a heavy bar, we encourage you slide in a few reps in the 40-60% range during the initial break period after Warm-up. All reps should be done from set dead on the floor, no touch-and-go.

1d) 33:00 – 40:00 – 7 minute AMRAP:

24 Alternating Single Arm Dumbbell Snatch 35/25

12 Burpee Lateral Dumbbell Hops

Scale as needed. Part D flows directly into Part E.

1e) 40:00 – 45:00 – 5 minute AMRAP: Max D-Ball Over the Shoulder 100/70

Scale as needed. Loading should be relatively heavy and demanding for this.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – Every 1:00 x 35 sets:

  • Sets 1-5 – 10 seconds Hard/50 seconds Walk

  • Sets 6-10 – 20 seconds Hard/ 40 seconds Walk

  • Sets 11-15 – 30 seconds Hard/30 seconds Walk

  • Sets 16-20 – 40 seconds Hard/20 seconds Walk

  • Sets 21-25 – 30 seconds Hard/ 30 seconds Walk

  • Sets 26-30 – 20 seconds Hard/40 seconds Walk

  • Sets 31-35 – 10 seconds Hard/50 seconds Walk

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Don’t pay too much attention to your pacing today, just pace by what your body is feeling.

3) Weightlifting – Snatch Pull: 4 sets of 4 @ 100%>

Rest 2-3 minutes between sets. Reset your hips and start position on the floor between each rep. Use straps if you need them/have them.

4) Trunk – Shovel Deadlifts: 5 sets of 5/side

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

5) Accessory – Safety Bar Banded Good Morning: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over loading. Bands should be attached from the bar to pins at the bottom of the squat rack. Recommended to use orange, or purple bands at the most.

6) Accessory – Glute Ham Raise: 5 sets of 10

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

7) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Pre-Hab – 10-20 minute AMRAP for Quality:

20 Banded Kettlebell Romanian Deadlifts w/Pause In Bottom

15/side Single Arm Russian Kettlebell Swing

10/side Single Leg Good Morning w/PVC or Barbell

5/side Hip Air Plane

Focus on positions and activation, not speed.

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