Warmup:

200M run

10 Iron Cross

10 Scorpion

10 Squat2Stands

10 Thoracic High fives

10 Barbell Good Mornings

10 Slow RDLs

5 Hang Power Cleans

5 Push Jerks

Warmup on Banded Deadlifts

S/S/S:

Banded Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting Band Deadlifts this cycle.  With our reps going to 3X5 and the goal being heavier per set than our 5X5 week, I would suggest using the same band resistance you did the last time.

WOD:

5 Rounds:

200M Run

6 Power Clean & Jerks @ 75% of 1RM

 (check your 20Mar 1RM)

Video courtesy of MisFit Athletics.

Aim to make your Clean & Jerks either Touch-and-Go, or quick singles.

Scaling Options:

Run -> 250M Row

Bar weight -> 60% of 1RM (ELITE: 85% of 1RM)

Cool Down:

Iron Cross – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Roll out Low Back and Glutes