Warm Up:

500 M Row

Spiderman lunge 30’

Walking single leg toe touch 30’

Duck walk 30’

Inchworm 30’

Arm circles x20

Burgener W/U

**Two angles of Sage Mertz hitting the Burgener WU**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

 

3X5

(for Power Snatch. Don’t do these as touch and go. Reset every time at the bottom of the rep. Make each look perfect. Aim is heavier weight than the 5X5 week.)

 

Increase weight ea set

 

WOD:

21 Squat Clean (135/95)

21 strict pull-ups

15 Squat Clean (135/95)

15 strict pull-ups

9 Squat Clean (135/95)

9 strict pull-ups

 

No kipping today on the pull-ups. All arm and back strength

 

Scaling:

Squat Cleans ->as needed

Strict Pull Ups ->Supine Ring Rows ->Ring Rows

Supine = make the body horizontal

 

 

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Cool Down:

Oly Wall Squat – 4 min

 

Roll out forearms and lats