Warmup:

:30 jump Rope

10 Iron Cross

5 Back Roll to V-Sit

:30 Jump Rope

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Jump Rope

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin, Press, push press, push jerk. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.Third time hitting our Banded Deadlift this cycle.  With the reps dropping to 3 per set, aim to go heavier per set than you did on the 3X5 week.

WOD:

For Time:

50-40-30-20-10 – Double Unders*

*After each round of dubs, complete…

5 Clean & Jerks (135/95)

5 Burpee Over Bar

Video courtesy of Mayhem Athlete.

Be careful not to get the heart rate up too high in the dubs and the Clean & Jerk and burpee over bar will ramp that heart rate even higher.  Rather, find a good, steady rhythm in the dubs so you are at a more relaxed heart rate prior to picking up the barbell.

Scaling Options:

Dubs -> 2X Single Unders

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Cool Down:

30 Calf Pedals in Down Dog

Banded Bully Stretch – 1 Min per side