Warmup:

500M Row

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Cobra to hip snap

5 Dual DB hang power clean

5 Dual DB front Squats

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Second time hitting Sumo Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

12 Min AMRAP:

1,1,1…2,2,2…3,3,3…

DB Burpee Deadlift (35/25)

DB Hang Power Clean

DB Front Squat

-Add one rep per movement every round

Videos courtesy of Train FTW and Functional Bodybuilding, respectively.

This ascending ladder AMRAP will test your core, grip, and quads.  Begin with one dual DB burpee deadlift, then one hang power clean, and then one front squat.  Next round, hit two burpee deadlifts, followed by two hang power cleans, and finishing with two front squats.  Add one rep per movement each round.

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Cobra pose – 2 Min