Warm Up:

10 Kickers per side

10 Bow to Bends

10 Spider-Man Lunge

10 Iron Crosses

10 Scorpions

10 Kneeling Lat Stretch

10 Pushup 2 Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Bent Over Row.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean.  If you don’t have a bar, use light DBs

S/S/S:

Barbell Bent Over Row

12 Minutes to complete 4 Sets of 10-8 reps

Video courtesy of Train FTW.

For the Barbell Bent Over Row: Set-up: With feet shoulder width, deadlift the bar to start the movement. Keep both hands in a prone (overhand) grip with hands outside shoulder width. Maintain a flat lower back. Execution: Hinge at the hip, pressing hips backwards. Continue until chest is facing the floor.  Pull the elbows back and together until bar reaches top of abs. Return to start position. Our goal is to climb in weight each set.  But, if you want to stay at the same weight and really dial in the technique, that is fine.

 

WOD:

3 Rounds For Time:

10 Power Cleans (135/95)

15 Lateral Barbell Burpees

20 Deadlifts (135/95)

A small dip in volume today to allow the body to recover from “Murph”, but still push through this for a good finish time!

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

Lateral BB burpees -> step over burpees

 

Cool Down:

Roll out triceps – 2 min per side

 

Roll out back – 2 Min