Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

10 Russian Baby makers

10 Bow to bends

10 Thoracic High Fives

10 push ups


Push Jerk




Increase weight ea set

Second trip to Push Jerks on this cycle.  We are now on 3X5.  Less sets means you should aim to start heavier.  Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier).  Then, hit a heavier 5 rep set to end


For Time:

200M Run

10 DB Squat Cleans (50/35)

50 Double Unders

16 Alt DB Snatch (50/35)

200M Run

16 Alt DB Snatch (50/35)

50 Double Unders

10 DB Squat Cleans (50/35)

200M Run


Run -> 250M Row

DB weight -> as needed

DUs – 50 Penguin jumps + 10 min DU practice AFTER WOD

Cool Down:

Couch stretch – 3 min per side


Banded Bully Stretch – 2 min per side


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