Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needed

10 Bow 2 Bend

8 push up to down dog

On Rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Runify and Mayhem Athlete, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

 

S/S/S:

Push Press

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting Push Press prior to the re-test of our 5X5.  Just like with deficit deadlifts the other day, the goal is getting heavier each set and finishing with the heaviest single for the day.  While it’s great if that last single is a new 1RM, but if it isn’t, don’t lose sleep over it. Rather focus on making the lifts heavy for today.

 

WOD:

15 Min AMRAP:

200M Run

10 Pull Ups

5 Deadlifts

3 Power Cleans

 

Bar weight – 135/95

Video courtesy of Mayhem Athlete.

Pacing will be your friend today.  Don’t try to sprint through any piece of this.  Find a pace you can maintain from minute 1 through minute 15.

 

Scaling Options:

Run -> 250M Row

 

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

 

Bar weight ->115/80 -> as needed (ELITE: 185/130)

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Child’s Pose – 2 Min