4 “Giant Sets”:

8 Romanian Deadlifts
8 Kneeling Single Arm Dumbbell Press (Each Side)
12 Close Grip Push-ups
12 Pausing Hip Extensions

Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. Minimum to no rest between movement On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.


3 Position Power Clean + Split Jerk:
Build to a Moderate Complex

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