WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Banded Pull Aparts

10 Alternating Bird Dog

5 Box Jump (Step Down)

5 Burpees

Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets:

Set 1 – 7 Pause Kettlebell Romanian Deadlifts

Set 2 – 7/side Kettlebell/Dumbbell Side Bends

4 sets of Movement 1, and 3 sets of Movement 2 . Load as deemed fit, Side Bends should be done HEAVY.

1c) 19:00 – 33:00 – Every 2:00 x 7 sets – Deadlift: 10-7-7-5-5-3-3

Start around 60% of your 1RM and build each set as deemed fit. Perform all sets as Touch-and-Go.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Hang Power Cleans 75/55

10 Burpee-to-Target

Standard for Burpee-to-Target is something 6″ out of your reach, touch both hands to the target. Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 10 minutes Easy Warm-up

B – 3 sets of – 3:00 Moderate + 1:30 Hard + 3:00 Active Recovery

C – 10 minute Easy Cool-down

Rest as needed between each part.

3) Secondary Conditioning – 3 sets of:

2 rounds of…

9-6-3 Squat Snatch

18-12-6 Calories Ski/Bike/Row

Increase loading on the Snatch each set. Start with a loading you can T+G cycle the bar, finish with a loading on the 3rd set that makes sense to go fast singles. Rest 5 minutes between sets.

4) Weightlifting – Snatch Grip Pendlay Road: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible.

5) Trunk – Kneeling Banded Crunch Downs: 4 sets of 20

Rest 90-120 seconds between sets. 

6) Posterior Accessory – Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance over loading.

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