1. Banded 5s
2. Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
6 minute AMRAP
10 V-ups
10 Squat with Thoracic Reach up and Rotation R/L
20 Calorie Ski (OR Row OR 200m jog)
40 single unders

4. Workout Prep
1 Set (Fast)
10 Overhead Squat (75/55)
10 GHD Sit-Up/Weighted Sit ups 20/14
45 Double Under

15:00-42:00
3 rounds
30 Overhead Squats (75/55)
30 GHD Sit Ups
90 Double Unders
-Rest 5:00-
For time:
150 Double Unders
50 GHD SIt Ups
25 Overhead Squats (115/80)

Athletes Notes

TARGET SCORE
Target Time Set 1: 10-12 minutes

Time Cap Set 1: 14 minutes

Target Time Set 2: 6:00

Time Cap Set 2: 8:00

STIMULUS
You want to move fast in part 1 but also create a pace that you can maintain throughout the workout. Be smooth in your reps and let your rest come in the transition from movement to movement. This is high rep, light weight mid-line stabilization work on this workout. Body will be under tension throughout but we want you to control your breathing and push through each station.

Part 2 is ending with the barbell under a good amount of fatigue. Be smart in prior movements and make sure you are good and ready to go when you pick up the bar so you can do big sets.

WORKOUT STRATEGY & FLOW
Overhead Squat: Stay smooth and controlled here. Go for bigger sets on both parts to avoid having to snatch that bar too much. The weight needs to be light enough where you can hit at least more than half the reps each set. No hesitation just keep squatting and breathing at the top. Squat Snatch the first rep and go!

GHD Sit-Up: Be quick but controlled here. Focus on using that leg extension to help you sit-up to save your core for the other movement. Try to maintain big sets if not unbroken.

Double Under: Be nice and smooth with these. Should be unbroken on set 1 and if you can go for unbroken on set 2 otherwise keep to 2 sets.

SCALING
The SCALING aim is to maintain big sets on the overhead squats while not letting it affect the other two movements so much.

Scale to finish near the target score:
3 Rounds
20 Overhead Squats (65lb/45lb)
20 Weighted Sit Ups (20/14)
30 Big Rope Jumps
-Rest 5 Min-
For Time:
60 Big Rope Jumps
40 Weighted Sit Ups (20/14)
20 Overhead Squats (95lb/65lb)

1 Hang clean (mid thigh) + 1 Below the knee (2") + 1 Full Squat Clean x 5

Complex is completed unbroken!

- Work up to a heavy in 5 working sets.

- focus on form and don't add weight unless it feels good and looks good.

- Hit a set every 1-2 minutes

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean

Work up to heavy 2 in 4 working sets.

Rest 1-2 mins between sets