Warmup:

8 Box Step ups

10 Squat2Stands

10 Alt Toe Touch

10 Iron Cross

10 Scorpion Stretch

6 Box Step Overs

10 Kneeling Thoracic Rotations

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third go at Push Jerk this cycle.  With the drop down to 3 reps per set, we should see an increase in weight used as compared to the 3X5 week.  Stay tight in the initial dip and get one hell of a PUNCH as you extend the hips before a quick drop under the bar.

WOD:

EMOM 16:

Odd Min – 8 Hang Power Cleans

Even Min – 10 Dual DB Box Step Overs (24/20)

-Choose weight for both movements that is challenging but you can go unbroken with

Video courtesy of Misfit Athletics.  Some good options for the DB box step overs.

The goal should be no more than about 30 seconds of work each minute.  That said, keep the movements precise and not sloppy.

Scaling Options:

Hang Power Cleans -> Dual DB hang Power Clean

DB Step overs -> Single DB step over -> no DB step overs

Cool Down:

Threat the Needle Stretch – 1 Min per side

Banded hamstring stretch 1 Min per side