200M Ski Erg

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

200M run

10 PVC Pass throughs


10 PVC SOTS Press

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS


Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Time for our second session of Overhead Squat this cycle.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat! The working sets drop to 3, so plan on going heavier per set than you did the 5X5 week.  Good idea would be to start your first set at either the weight you did set 4 or set 5 of the 5X5 week with.



500M Ski Erg

40 Alternating Dumbbell Snatches (35/25)

30 DB Goblet Lunges (35/25)

200m Run

Video courtesy of KERWERK Limitless Fitness.  For the Db Goblet Lunge.  These can be walking or stationary.  Little higher rep sets in this AMRAP, but very doable.  Keep transition times to a minimum to allow you to get more reps in the given time period.

Scaling Options:

Ski Erg -> Banded Lat Press Down (see video below, courtesy of Train FTW) 50 per set

DB weight – > 25/15 -> as needed

Run -> 250M row

Cool Down:

Banded OH stretch – 1 Min per side


Kneeling Lat Stretch – 1 Min per side

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