WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Focus on controlling the bar back down to the floor each rep, not just dropping it. The goal for each set is to maintain the starting position from Rep 1 and not resetting your position every few reps.

1b) 8:00 – 16:00 – Every 2:00x  4 sets:

15 Sumo Stance Good Mornings

Focus on positioning over load. Build loading each set as deemed fit. Don’t perform the movement fast, or slow, just at a solid, controlled pace.

1c) 16:00 – 20:00 – Every 1:00 x 4 sets:

5/side Single Arm Kettlebell Row @ Bottom of Single Leg Romanian Deadlift Position

For this movement establish the bottom position of a Single Leg Romanian Deadlift, then, whatever foot is planted, perform 5 Single Arm rows on the opposing side, then switch stances for the other side. Only Row as heavy as you can keep your balance for all 5 reps.

2) AQAP:

30 Power Snatch 65/45

75 Double-unders

25 Strict Pull-ups

75 Double-unders

30 Power Snatch 65/45

Scale as needed. Use assistance as needed for the Strict Pull-ups. You should be able to do at least 5 Unbroken to start the set. If you can’t perform that many unbroken to start either use assistance, or scale the volume. 

Extra Work:

3) Dog Sled Push: 8 x 50ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

4) Slider Hamstring Curls: 50 Reps

Take your time, focus on position, activation, and a hard contraction on each rep…don’t cramp!

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