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WOD:

1a) Warm-up – Passive:

1-2 minutes/side Pigeon Stretch

1-2 minutes/side Hurdler Stretch

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 5 minute AMRAP:

5 PVC/Band/Towel Pass Throughs

4 Alternating Wide, Pause, Lunges

3 Wall Therapy Squats

For quality not for time.

2a) Strength – Volume Work – Squat Jerk: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. If you don’t have the mobility either work on the mobility or work on your Push Jerk.

2b) Strength – Volume Work – Split Jerk: Establish a Heavy Single for the Day

Don’t spend more than 15-20 minutes on this. You choose your rest and number of sets. No more than 2 failed lifts.

3) Gymnastics/Skill – 10 minute AMRAP:

5 Candle Sticks

5 Wall Climbs

Scale as needed. Focus on the skills and positions and not speed.

4) Met-con – AQAP:

1 mile Run/2000m Row or Ski/4000m C2 Bike/4800m Assault Bike

Then…

20-30-40 Burpees

10-15-20 Clean and Jerk 135/95

Then…

1 mile Run/2000m Row or Ski/4000m C2 Bike/4800m Assault Bike

Scale as needed.

5) Accessory – 30-20-10 for Quality:

Barbell Z-Press

Barbell Bicep Curls

Take your time and focus on position and activation. 

6) Secondary Conditioning – Run/Row/Ski/Bike – 7 sets of:

3 minutes Hard Effort

3 minutes Rest

Work for consistent but hard efforts.

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

Warm-up

Burn

Move

Sport