WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 Inchworms

10 Table Top Up/Downs

10 Kettlebell Sumo Stance Deadlift

5 Burpees

Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10-8-6-8-10 Sumo Deadlift

Warm-up to around 50-60% of your 1RM Deadlift and build through each set as deemed fit. Set the bar Dead on the floor each rep.

1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 

1 Clean Pull +

1 Hang Power Clean +

1 Front Squat

Quick little Olympic work here after the Deadlifts. Can approach this two ways…use it as skill/positional work and perform at moderate loads, or use this as a competition style piece, and quickly build to a max set for the day.

1d) 37:00 – 45:00 – 3 rounds AQAP:

21 Toes-to-bar

12 Alternating Overhead Lunges 135/95

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minute Easy Warm-up

B – 7 rounds of  – 750m Moderate/250m Easy

Rest as needed between A and B. No Reset between distances in Part B. Be consistent with your pacing.

3) Secondary Met-con – Every 5:00 x 4 sets – 2 rounds of:

12/9 Calories Rowed

9 Hang Power Snatch 95/65

6 Bar Facing Burpees

Hit these at high efforts, but look to keep your splits for each set as close as possible.

4) Olympic Lifting – Push Press: 5 sets of 5 @ 80%

Rest 2-3 minutes between sets.

5) Gymnastics – Rope Rows:  3 sets of 12-15 Reps

Rest 90-120 seconds between sets. Feet on 20″ box. Add load as deemed fit.

6) Skills – Breathing Drill: 10-15 minutes Practice

You can’t perform well in workouts if you don’t know how to breathe.

https://www.youtube.com/watch?v=OVCNITg5TCs

7) Trunk – Banded Pallof Press: 5 sets of 10/side

Rest 90-120 seconds between sets.

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