200M Ski Erg
8 Thoracic High Fives
10 PVC Pass throughs
10 PVC OHS
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
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)
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.
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