S/S/S:

Front Squat

5×3

Increase weight ea set

This starts the 5×3 piece of the current strength cycle.  Goal is to move more weight than done in the sets of 5 as your time under tension should be less.  Suggest starting around what was used in 2nd or 3rd set of 3×5 week.

WOD:

7!(7,6,5,4,3,2,1)

Dumbbell Cleans* 40/25

*Do 30 Double Unders before each round of Dumbbell cleans

(So, 30DU-7DB cleans-30DU-6DB Cleans-30DU-5DB cleans, etc…).

DBs must touch the ground to start each rep.

Scaling Options:

DBs – scale as needed(1st set should be unbroken)
DU – 2:1 SU ratio w/10 min DU practice at the end of the WOD

X-tra (done on your own outside of class):

Heaving snatch balance – 2,2,2,2

Up weight per round

Video courtesy of Catalyst Athletics.  The heaving snatch balance is a dynamic snatch receiving position exercise that is a variation of the snatch balance. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.