Warmup:

12 Cals Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Iron Cross

10 Bow to Bends

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Again, our goal this cycle is getting stronger and more efficient in the Overhead Squat to help you stabilize your catch position in the Snatch as well as having more strength in the end range of any OH pressing motion.  With the work sets dropping to 3, look to go heavier per set than we did on the 5X5 week.

WOD:

3 Rounds:

3 Min AMRAP, 2 Min Rest B/w Rounds

Reps 2-4-6-8-10-etc…

Deadlifts (225/160)

Bar Facing Burpees

*Restart rep scheme after each round

Score each AMRAP separately

Video courtesy of Train FTW.  Some quick tips on efficiency on the bar facing burpees.

Keep your deadlift form dialed in on this one.  Don’t let the back start rounding.  As stated above, after each rest period, you will start back at 2 deadlifts, 2 bar facing burpees, 4 deadlifts, etc…

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> as needed

Burpee over bar -> burpee to bar step over

Cool Down:

Banded OH stretch – 2 min per side

Iron Cross Stretch – 2 Min per side