Warmup:

8:00 AMRAP:

8 Push Up to Down Dog

8 Arm Circles FWD and back

8 Air Squats

5 Back Roll to V-Sit

-then-

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, high elbows, hang power clean, Push Press

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Push Press this cycle.  With the reps per working set dropping to 3, take a little longer warming up to the first working set. The goal is to go heavier per set than on the 3X5 week.

WOD:

Every Minute on the Minute for 15 Min:

3 Power Cleans

2 Front Squats

1 Push Press

Weight = 90% of heaviest Push Press set from 5X3 Push Press

Make each set unbroken to allow you to finish as quickly as possible

Scaling Options:

Bar weight -> 80% of heaviest Push Press set (ELITE: 90% of Push Press 1RM)

Cool Down:

Roll out T-Spine – 2 Min

Banded Bully Stretch – 1 Min per side