Warmup:

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

10 Bent Over Huggers

1:00 Ski Erg

10 Scorpions

:30 Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second chance to hit the Split Jerk this cycle.  Really focus on driving yourself UNDER the bar rather than pressing the bar UP.

WOD:

Every 4 Min for 4 Rounds:

18/14 Cal Echo Bike

12/10 Cal Ski Erg

Score = Slowest Round

Video courtesy of Dark Horse Rowing.

Today you have a choice. Go all-out on both the bike and ski erg to get done with each round as fast as possible so you get more rest time, or find a fast pace you can maintain without dying towards the end on both.  In option one, the first round may be one heck of a score, but if you blew all your energy too soon, you may see a BIG drop in time in the later rounds, and remember, your score is your slowest round.  In option 2, you may not hit a land-speed record, but the pace will likely not drop too much from one round to the next.  What do you choose?

Scaling Options:

Echo Bike -> 25/20 Cal Row

Cool Down:

Couch Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State