Warmup:

1:00 Echo bike (EZ pace)

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike (med)

5 Single Arm KB swings per side

8 Alt Hang KB Snatch

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Bulgarian Split Squat (per leg)

Spend 5 min doing Pistol practice – see video, courtesy of Squat University

S/S/S:

Bulgarian Split Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Bulgarian Split Squat this cycle.  The sets drop to 3, so aim to go heavier this week than the 5X5 week!

WOD:

3 Rounds

4 Min AMRAP:

Reps 2-4-6-8-etc…

Alternating Pistols

Alt Hang KB Snatch (55/35)

Cal on Echo Bike

-1 Min Rest Between Rounds

Start back at 2 reps per movement at the start of each AMRAP

Videos courtesy of OPEX Fitness.

Today we get an ascending triplet that goes from high-skill movement, to complex weight movement, to grunt work. Stay smooth through the pistols and Snatches, and aim to keep your Echo Bike cadence in the 55-65 range. Can you make it into the round of 14 in the 4 minutes?

Scaling Options:

Pistols -> Banded pistols -> pistol to low box -> pistol off box (24/20) – see videos below, courtesy of Invictus Fitness, Girls Gone Strong, and Bulldog Gear, respectively

KB weight -> 35/25

Cool Down:

Couch Stretch – 1 Min per side

Sumo stance forward fold – 1 min