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WOD:

1a) Warm-up – Passive:

30 seconds/side/direction Wrist Stretches

1-2 minutes/side Pec Wall Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

10/side Clamshells

10 Deadbugs

Take your time and focus on positions and activation.

2a) Strength/Volume Work – Every 2:00 x 5 sets

3 High-Hang Squat Clean +

1 Split Jerk

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day.

2b) Barbell Cycling – Every 1:30 x 5 sets:

9 Hang Power Snatch 95/65

6 Overhead Squats 95/65

3 Thrusters 95/65

Stimulus for this is to be done as a complex, and done at a high tempo, focusing on cycling speed. Scale loading as needed for desired stimulus. Keep the weight fixed for all 5 sets.

3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion

Rest 90-120 seconds between sets. Establish the top position of the respective movement, then lower yourself down half way through the range of motion and hold yourself there. Pick a hold time that you can perform unbroken.

4) Met-con – Every 5:00 x 3 sets:

30 Wall Balls or 30 D-Ball Bear Squats

20 Strict Handstand Push-ups

10 Power Cleans 185/135

Scale as needed so you get around at least 1 minute of Rest. Hit these hard but focus on trying to maintain your output.

5) Secondary Conditioning – Run: 10 sets of 300m Hard/100m Easy

Work for consistent paces/efforts on each of the respective outputs.

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

Warm-up

Burn

Move

Sport

Sport Barbell Cycling