Warmup:

10 Cal Row

Inchworm 30’

Walking lunge w/twist 30’

Heel2Toe 30’

Side lunge 30’

10 Huggers

10 Over & Backs

2X :30 kneeling wrist stretch

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

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Front Squat this cycle.  Working sets go back to 5 but reps drop to 3, so aim to go heavier per set than you did on the 3X5 week.

WOD:

4 Rounds For Time:

30/24 Cal Row

20 Front Squats @95/65

10 Bar Facing Burpees

-16 Min Cap-

Video courtesy of Train FTW.

This WOD should allow you to attack each movement at a pretty good pace, aiming to accelerate each round so the last round is an all-out sprint.  Try to push the pace!

Scaling Options:

Bar Weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Couch Stretch – 2 Min per side

3X15 Slow, controlled back extensions on GHD