Warmup:

3X:

:30 Row

10 Cossack Squats

10 Bow2Bends

10 Squat2Stands

5 DB Deadlifts per side

-then-

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

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We hit Back Squat for the second time this cycle. With the work sets dropping to 3, make sure you aim to go heavier per set than you did the last 3 sets of the 5X5!

WOD:

3 Rounds:

20/16 Cal Row

30 Alt DB Snatch (50/35)

Video courtesy of OPEX Athletics.

Keep your back safe during the DB Snatches.  Make sure as you go toward the ground you don’t round the back or go stiff-leg.  As soon as the weight goes past your knees, bend the knees.  Also, as the bottom, make sure both heads of the DB touch the ground.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side