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WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

20 seconds/side Single Arm Kettlebell Overhead Hold

3/side Turkish Get-up

10 Lateral Lunges w/Pause in the Bottom

Use this as additional warm-up and an opportunity to work on positioning and stability.

1b) 8:00 – 20:00 – Every 1:00 x 12 sets:

Sets 1-4: 1 Pause Jerk Dip + 2 Push Press

Sets 5-8: 1 Pause Jerk Dip + 2 Push Jerk

Sets 9-12: 1 Split Jerk

Start at a moderate load. Build as heavy as deemed fit.

1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:

Station 1 – Wall Facing Shoulder Plank Taps

Station 2 – Bottom of Pistol Hold

Station 3 – Russian Kettlebell Swings

Rotate each round from one station to the next. For the Pistol Hold, switch after 20 seconds. Goal is to do this without holding your foot.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Strict Knees-up/Toes-to-bar

AMRAP for quality, not for speed.

Extra Work:

2) Belt Squat Machine Marching – 5 minute AMRAP:

20 Steps in Sumo Stance

20 Steps in Squat Stance

20 Steps On+Off Platform

Use a loading that will allow you to work for the entire 5 minutes.

3) Abwheel Roll-Out: 5 sets of 5

Rest 90-120 seconds between sets.

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

An older video, but a great listen!