Warmup:

200M jog w/med ball

10 Med Ball deadlifts

10 MB front squats

10 MB push press

10 MB Thrusters

10 Cherry Pickers

5 Med Ball Cleans

5 Wall Ball Shots

Barbell Warmup – With an empty bar in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin.  Put bar down, shake out, then pick bar back up and perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second running of our Sumo Deadlift for this cycle.  Like last time, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 5X5 week.

WOD:

12 Min AMRAP:

15 Wall Balls (20/14)

5 Power Cleans (185/125)

Video courtesy of OPEX Fitness.

Don’t worry, you did not read the RX’d weights for today wrong.  It is meant to be on the heavy side.  These Power Cleans should not be touch-and-go, but rather fast singles.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 85% of your 1RM -> as needed (ELITE: 225/165)

Cool Down:

Child’s Pose – 2 Min

Leg Bleeds – 2 min