20 Cal Row

High Knees 30’

Butt Kickers 30’

Twisting Lunge 30’

10 Bow to Bends

10 Squat to Stands

Barbel 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.  Third go around for Clean Pulls this cycle.  Again, you’re meant to go much heavier on these than you would your normal Clean weight.  The reason is, the heavier you get used to the Clean Pull, the easier it will be to hit that pull when you go for a (lighter weight) Clean).  This time around, the reps drop to 3 per set, so go heavier than the 3X5 week.


3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Row

20 Hang Dumbbell Alt Reverse Lunges (50/35)

20/14 Calorie Row


*If no row, Sumo Deadlift High Pull (95/65) – 1 Rep per Cal


Video courtesy of Amanda Prosser.  Demo of the DB Alt Reverse Lunge.  At the surface, this may just look like a lifting/rowing WOD.  But every movement has a common theme.  If you don’t keep your posterior chain (hamstrings/glutes/low back) engaged, the movement will hurt the low back.  So, keep it engaged throughout!

Video courtesy of WOD Star.  If you’re stuck in a place with no rower, sub rowing with Sumo Deadlift High Pulls.  1 Rep per cal.


Scaling Options:

Deadlift Bar weight -> 135/95 -> 115/80 -> as needed

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55


Cool Down:

Iron Cross Hold – 1 Min per side  


Couch Stretch – 1 Min per side

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