Warmup:

10 Cal Row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

10 Hollow Rocks

10 Scorpions

5 Back Roll to V-Sit

2 Wall Walks

Barbell Warmup: With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then from the top of the hang: dip/shrug, dip/shrug/high elbows, high hang power clean, hang Power Clean, Front Squat

S/S/S:

Deficit Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our deficit deadlifts this cycle. Sets go back up to 5, but reps drop to 3, so go with heavier weight per set than you did on the 3X5 week.

WOD:

For Time:

10 Power Cleans (155/110)

20 Handstand Push Ups

30 Toe2Bar

40/35 CAL Row

50 Front Squats (135/95)

-15 Min Cap-

https://www.youtube.com/watch?v=gkjqW4bRwf4

Video courtesy of Breazeal Gymnastics.

Little mini-chipper to finish off your Wednesday.  With reps climbing in each movement, will you try to go unbroken on everything?  If you can, god bless ya!  For the rest of us, as the reps rise, look to break things up into manageable enough chunks to where you can recover pretty quick and continue on. Lastly, for the Front Squats, the bar will come from the floor.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

HSPUs – > Pike Push Ups off a box -> Pike Push Ups off the floor -> High-kneel DB Press (ELITE: Deficit HSPUs)

Toe2Bar -> Kipping Knee Raises -> V-Ups

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min