Warmup:

Grab 2 light Kettlebells

2X

50’ farmer walk

5 KB deadlifts

5 KB front squat

5KB Strict press

30 sec front rack hold

Then…

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second time hitting Front Squats this cycle.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster!   With the sets dropping to 3, aim for heavier weight each round compare to the 5X5 week.

WOD:

15 Min AMRAP:

50′ Dual KB Front Rack Walking Lunge (35/25)

10  Dual KB Hang Cleans (35/25)

50′ Dual KB Front Rack Walking Lunge (35/25)

10  Dual KB Push Press (35/25)

Video courtesy of WODstar. Quick demo of the dual KB Hang Cleans. Best way to set this one up for success is mark off a 25’ area.  The 25’ mark will be your turnaround point in the walking front rack lunges.  This way, you don’t need to worry about being too far away from your start point when you start either the dual KB cleans or the push press.

Scaling Options:

KB weight -> 25/15 -> as needed

Cool Down:

Foam roll quads – 1 Min per side

 

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD