1Min Echo bike (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Echo bike (med pace)

10 PVC hang muscle snatches

30-sec plank hold

30-sec Echo Bike sprint

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts.  NOTE: Prior to WOD, go back to empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin


Sumo Deadlift


Increase weight ea set

Video courtesy of Barbell Brigade.

Third time at Sumo Deadlifts this cycle.  As stated before make sure to brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back. Reps drop to 3 per set, so aim to go heavier than the 3X5 week.



Cals, Echo Bike (women go 16-13-10-7)

Power Snatch (115/80)

Barbell Roll-outs

Video courtesy of the Active Life.

Look for today’s triplet to tax your lungs, shoulders, and core.  Know going in that every round, when you get to the barbell roll-outs, your breathing will be very high and you’ll get the sense that you won’t be able to go deep in the rollout.  Take a deep breath or two to clear that feeling away, and then attack the roll-outs. For form on the Barbell Roll-outs, the goal is to get as close to out flat at the bottom as possible.

Scaling Options:

Bar weight -> 95/65 -> as needed

Roll-outs -> as far as your flexibility will allow -> Ab-mat sit ups

Cool Down:

Cobra Pose – 1 Min


Iron Cross – 1 Min per side


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