200M Run

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

200M Run

Barbell warmup:

With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls


Clean Pull


Increase weight ea set

Video courtesy of Catalyst Athletics.  Due to the short week, we’re moving our Clean Pulls to today instead of Wednesday (special WOD in store for Wednesday!!!).  This time around, the sets drop to 3 instead of 5, so aim to go heavier per set than you did on the 5X5 week.


4 Sets of*…


3 Power Cleans 165/115

6 Toe2Bar

9 Hand Release Pushups


-Rest 1:00 between sets-


*Start next set wherever you left off on previous set.  Score = total rounds completed at end

So, wherever you end when the 4 min is up in one set, that is where you will pick up on the next set.  Ex: Say at the end of set 1, I have gotten 4 full round and am 4 Toe2Bars of round 5, when set 2 starts up, I will go into my 5th Toe2Bar of round 5, and continue on.


Scaling Options:

Bar weight -> 135/95 -> 115/85 -> as needed


Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups


Hand Rel Push Ups -> Push ups off Bench or box


Cool Down:

2X1 Min Plank (on forearms) – take min break between


Cobra Pose – 1 Min

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