WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5/side Open/Close Book

10 Alternating Deadbugs

5 Clean Hang High Pull

5 Hang Power Clean

Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 

Clean Pull +

Hang Power Clean

+

Power Clean +

Low Hang Power Clean

Start around 60% of your 1RM and build as deemed fit. If you’re newer to Olympic Lifting and working lighter, don’t be afraid to perform the complex on the minute to get more volume and practice in. Build as heavy as deemed fit. Drop the bar and reset after the Hang Power Clean.

1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 2 x 2-Stop Clean Grip Deadlift

Start at whatever loading you finish for the Clean Complex. Pause below the Knee and Above the Knee for 2-3 seconds on each rep. Only load to a point where you can properly hold positions. Reset your start position between reps.

1d) 35:00 – 45:00 – 2 rounds AQAP:

50 Thrusters 45/35

25 Pull-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Warm-up

B – 3 x 100m @ 70>75>80% Effort – Rest 1 minute between sets

C – 7 x 100m Sprint – Rest Double the time of the Sprint

D – 1 mile Cool Down

Rest as needed between each part. Make sure you are properly warm for the high effort sprints. We aren’t looking for maintainable efforts on these, just get after them and see what the recovery is like with a short window of rest for a high effort.

3) Weightlifting – Clean Grip Upright Row: 3 sets of 10

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

4) Trunk – Windshield Wipers: 5 sets of 10

Rest 90-120 seconds between sets.

5) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

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

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