WOD:

1a) Warm-up – Passive:

1 minute/side Lateral Lunge Hold

1 minute Hands Behind Back Wall Lat Stretch

1 minute Table Top Hold

Take your time working into positions and spend more time as needed in any of the positions.

1b) Warm-up – Active – 3 rounds of:

10/side Alternating Quad Stretch

10/side Alternating Scorpions

10 Tuck Crunches

Focus on positions and quality of movement, not speed.

2a) Strength/Volume/Rep Work – 5 sets of 3 Complexes of:

Clean High-Pull +

Hang Muscle Clean +

Halting Push Jerk

Warm-up as needed. Treat this as skill/positional work using light to moderate load. Each set is a total of 9 reps. Drop the bar and reset on the floor after the Push Jerk. For the Halting Push Jerk pause in the dip for 1-2 seconds before completing the lift. Rest 90-120 seconds between sets.

2b) Strength/Volume/Rep Work – 5 sets of 3 Complexes of:

Pause in Catch Power Clean +

Halting Power Clean +

Split Jerk

Start your loading where you finished Part A or heavier. Drop the bar and reset on the floor after the Pause in Catch Power Clean. Halting Power Clean pause at the knee for 2-3 seconds before performing the lift. Like above, this is 9 total reps per complex.

2c) Strength/Volume/Rep Work – 5 sets of: 3 Tempo (3.3.3) Clean Grip Romanian Deadlift

Pick loading that allows you to hold to the tempo first, that is the priority. Focus on maximizing the bottom position/stretch in the hold, and really focus using your hamstrings and erectors to pull yourself back open to the start.

3) Gymnastics/Skill – 4 sets of: 30 seconds/side Bottom of Pistol Hold

Rest 1 minute between sets. Use assistance as needed.

4) Met-con – Every 5:00 x 4 sets:

10/side Kettlebell Snatch

20 Deadlifts 135/95

30 Alternating Pistol Squats

If you’re not comfortable with the Pistol Sub to a Wall Ball, or another squat oriented movement.

5) Accessory – 5 rounds of:

10 Front Rack Lunges

10/side Side Plank Hold + Plate/Household Item External Rotation

30 Good Mornings

No load for the Good Mornings. Not for time, for quality.

6) Secondary Conditioning – Machine or Run:

A) 10 Minute Warm Up – Slowly get your heart rate up

B) 5×3 Minutes Max Distance -2 Minutes Rest Between

C) Complete the highest amount of meters from B for time.

D) 5 Minute Cool Down

For Part B focus on max output with a focus on maintainable output across the 5 sets.


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

https://youtu.be/oFEU5rMNpQs

Warm-up

https://youtu.be/v2y5ijHkeMY

Body

https://youtu.be/521HZvJXkI8

Move

https://youtu.be/1xnZlbqAH_w

Sport

Optional Cardio

Workout Demo + Post Workout Thoughts