Warmup:

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Torso twists

10 Spider-Man Lunge

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

For our Squat variation this cycle, we will focus on the Overhead Squat.  The more comfortable you are in the OHS, the more comfortable will get you in the Snatch. Use the lack of speed in these reps to keep the core solid and really engage the shoulders and upper back so you stay stable throughout the lift.

WOD:

4 Rounds For Time:

11 Front Squats (115/80)

13 Bar Facing Burpees

15 Toes 2 Bar

Time Cap – 18 Min

Video courtesy of Train FTW.

No secret to this WOD.  It’s just a good ol’ fashioned grind.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/105)

Bar facing burpees -> burpee to bar step over

Toe2Bar -> Alt single-leg T2B -> Kipping Knee Raise -. Strict Knee Raise -> V-Ups

Cool Down:

Scorpion Stretch – 1 Min per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged