Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Prior to WOD, Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our Pulling movement for this cycle will be the Sumo Deadlift.  As you see in this video, wind up the hips in set up, then the second the back is flat and the shins touch the bar, lift!

 

 

WOD:

15 Min AMRAP:

200M Run

15 Power Cleans (135/95)

10 Jerks (135/95)

On your last Power Clean, feel free to go right into your Jerks.  Goal is to do the Jerks unbroken (so you don’t have to do extra cleans getting the weight back up to the shoulders).

 

Scaling Options:

Run -> 250M row or 1 Min cardio

Bar weight -> 115/80 -> 95/65 -> as needed

 

Cool Down:

Cherry Picker hold – 2 Min

Video courtesy of PhysicalCompany.  For the Cherry Picker or Standing Wide Leg Fold stretch.

 

Roll out posterior chain