WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 10 Per Side, Side Plank Dips

Station 2 – 20 Banded Pull Aparts

Station 3 – 20 Banded Good Mornings

Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press

Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe.

1b) 12:00 – 32:00 – Every 1:00 x 20 sets:

Sets 1-5 – (12:00 – 17:00) – 3 Clean Pulls + 2 Tall Power Cleans

Sets 6-10 – (17:00 – 22:00) – 3-Position Muscle Clean + 1 Push Press

Sets 11-20 – (22:00 – 32:00) – 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk

Start light and focus on positions and technique. Remember adding weight to the bar doesn’t magically fix your lifting problems. Make sure what you’re doing is clean and smooth before adding load. For the 3-Position Muscle Clean, perform this as a Deadlift then High-Hang, Above the Knee, and Floor, finishing with 1 Push Press after the 3 Cleans.

1c) 36:00 – 45:00 – 4 rounds AQAP:

10 Dumbbell Hang Squat Clean Thrusters 50/35

10 Burpee Box Jumps 24/20

Scale as needed.

Accessory:

2) Secondary Conditioning – Run:

A – 10 minute Easy Warm-up

B – 4 sets of 800m Hard + 400m Recovery Jog

C – 5 sets of 100m Sprint + 100m Walk

D – 10 minute Easy Cool Down

Rest as needed between parts, but this can be performed straight through with no breaks.

3) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 8

Rest 90-120 seconds between sets. Use straps if you need them/have them. Build as heavy as deemed fit.

4) Gymnastics Conditioning – 5 rounds of:

5 High Box Jumps w/Step Down

3-10 Unbroken Ring Muscle-ups

250m Easy Ski Erg

Pick a quantity of Muscle-ups that you feel is challenging but you can perform unbroken, with minimal transition/rest for all 5 sets.

5) Trunk – Ring Hanging L-Sit: 8 sets of :10 ON/:20 OFF

Scale times up or down as needed based on ability. If you can’t hold an L-Sit, start with a Knee Tuck, or with one Knee Tucked, and one leg in the L-Sit, and alternate sides each set.

6) Posterior Accessory – Tall Kneeling D-Ball Bear Hug Sit-to-Stand: 5 sets of 10

Rest 90-120 seconds between sets. Starting holding the D-Ball in the Tall Kneeling position, sit back onto your feet, then drive back up to the Tall Kneeling position, this makes a rep.

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