WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

2 Inchworm + Push-up

10 Alternating Curtsy Lunges

10 Hanging Hollow Rocks

5/side Staggered Stance Good Morning

Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete.

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

1 Pause Front Squat +

1 Thruster

Start around 40-50% of your 1RM Front Squat. Build each set as deemed fit. Hold the Front Squat for 2-3 seconds in the bottom.

1c) 23:00 – 38:00 – “21.3” – AQAP:

15 Front Squats 95/65 + 30 Toes-to-bar +15 Thrusters 95/65

Rest 1 minute

15 Front Squats 95/65 + 30 Chest-to-bar Pull-ups +15 Thrusters 95/65

Rest 1 minute

15 Front Squats 95/65 + 30 Bar Muscle-ups +15 Thrusters 95/65

Part C goes directly into Part D. If you finish under the 15 minute time cap your 7 minute time frame for the Clean Complex starts immediately upon the finish of Part C.

1d) 38:00 – 45:00 – “21.4” – 7 minute to Establish a Max Load:

1 Deadlift +

1 Clean +

1 Hang Clean +

1 Shoulder-to-Overhead

Cleans can be done anyway, anyhow, same with the Overhead.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 x 2000m – Rest 3 minutes

C – 10 x 1000m – Rest 1 minute

D – 5-10 minutes Easy Cool-down

Perform Parts B and C right into each other. Rest between other parts as deemed fit.

3) Gymnastics – Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Accessory – Reverse Hyper: 3 sets of 20

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

5) Pre-Hab – 3-5 sets of:

10 Wall Therapy Squats

10 Forward Step Lunges

10 Reverse Step Lunges

10 Curtsy Lunges

10 Lateral Lunges

For quality, not for time. Focus on maximizing range of motion and position.

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