WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Leg Glute Bridge Up  w/Pause

10 Alternating Squat Hold + Reach Overhead

5 Box Jump, Step Down

Take your time and get things firing and opened up.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Back Rack Split Squat @ Tempo (0-3-0)

Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other.

1d) 36:00 – 45:00 – 21-15-9 – AQAP:

Burpee Box Jump 30/24

Sumo Deadlift High-Pull 95/65

Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories

Rest 3 minutes between sets. Get after it and go hard. Warm-up appropriately.

3) Olympic Lifting – Power Clean + Hang Squat Clean:

2 sets @ 70%

4 sets @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Candle Sticks: 3 sets of 10/side

Rest 90-120 seconds between sets. If you can’t proficiently do these, then spend 10 minutes practicing.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Extension: 3 sets of 20

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

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