WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Cat/Cow

6 Bird Dog

7/side Single Leg Romanian Deadlift

Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Sumo Deadlift 8-6-4-4-6-8

Reference last week for loading to start. Work to a heavy set for the day in the 4’s and then try and taper back out as little as possible. Set the bar Dead on the floor each rep.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: Power Clean + Push Press

Choose to treat this as skill oriented work and keep the loads fixed and moderate, or quickly build to a heavy set for the day.

1d) 36:00 – 45:00 – 5 rounds AQAP:

12 Alternating Dumbbell Power Snatch 70/50

21 Wall Balls 20/14

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 7 sets of 500m

Rest 60 seconds between sets. First set at a moderate pace, work for negative splits for every set after that.

3) Secondary Met-con – 5 rounds AQAP:

50 Heavy Rope Double-unders

3/2 Pegboards

Scale as needed.

4) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 10

Rest 2-3 minutes between sets. Use straps if you need them/have them. Load as deemed fit.

5) Gymnastics – 5 rounds for Quality:

20 Alternating Pistols

4-8 Unbroken Muscle-ups

Not for time, focus on clean movement. Pick a Muscle-up volume set size that is moderate in size for 5 unbroken sets.

6) Skills – Double/Triple-Under Practice: 10-15 minutes

Spend some time working on one of these, even if you’re proficient in Double-unders work on cleaning up your position.

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