Warmup:

500M Row

10 Cherry Pickers

10 Alt Toe Touch in Down Dog

10 Iron Cross

10 Air Squats

10 Kneeling Lat Stretch

10 Push Ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Second run of Sumo deadlift for the cycle.  Really drive building that tension in the hips as you squeeze them down in position.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

12-9-6*:

Dual DB Man Makers (50/35)

*Perform 100′ Dual DB Front Rack Carry after each Round

-12 Min Time Cap-

Man Maker, 1 Rep = 1 Push up on top of DBs + Left Arm Row + 1 Push up on DBs + Left Arm Row + Dual DB Burpee to DB Squat Clean Thruster

Video courtesy of Marcus Filly.

Don’t let the low number of Man Makers fool you. These are designed to tax your whole body really quick.  In the push-ups, the goal is to get the chest all the way to the ground (since you are on top of DBs, will go deeper than a normal push up).  On the rows, keep your hips as square as possible (don’t let your body twist).  Would suggest doing a Cobra to Hip snap to nail the burpee and be in the proper foot placing to rise up to hit the Squat Clean Thruster.  Grind through these!!

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Leg bleeds – 2 min

Sumo stance forward fold – 2 Min

Video courtesy of OPEX Fitness