WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

10 Glute Bridge Ups

10 Back Squats

Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

1 Pause Back Squat +

1 Back Squat

Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep.

1c) 25:00 – 45:00 – AQAP:

10 Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

20 Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

30 Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

40 Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

50 Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 8 sets of:

  • 1 minute Moderate @ Damper 5 – Seated

  • 10 seconds Sprint @ Damper 10 – Standing

  • 20 seconds Hard @ Damper 8 – Standing

  • 30 seconds Moderate @ Damper 5 – Seated 

  • 1 minute Easy @ Damper 1 – Seated

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. No rest between sets on Part B.

3) Weightlifting – Tall Power Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and focus on being quick.

4) Trunk – GHD Side Bends: 5 sets of 15/side

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Accessory – Alternating Single Leg Barbell Romanian Deadlift: 4 sets of 16 

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Accessory – Safety Bar Good Mornings: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side

Rest 90-120 seconds between sets. Load as deemed fit.

8) Pre-Hab – 3-4 sets of:

5/side Hip Cars

10 Alternating Bird Dog With Band Resistance

15 Tall Kneeling Banded Hip Hinge

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