Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

Walking Lunge 25’

10 Hollow Rocks

1:00 Row

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts. PRIOR to WOD, with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts in this cycle.  The reps per set drop to 3, but working sets jump back to 5, so aim to finish heavier today than you did on the 3X5 week.

WOD:

3 Rounds For Time:

15 Hang Power Cleans (135/95)

100’ Walking Lunge

30/25 Cal Row

Time Cap – 18 Min

Video courtesy of Kristi O’Connell.

Remember how we mentioned yesterday that the rest of the week will have some grip-intense pieces?  Well, today is one of them.  With the hang power cleans, don’t monster-grip the bar throughout the set.  Try to give a quick second of opening the hands when the bar is on your shoulders.  This will give your grip the little break it needs to cycle a good number of reps before you need to put the bar down.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 155/110)

Lunge -> Spider-Man Lunge

Cool Down:

Barbell Forearm Mash – 1 Min per side

Iron Cross – 1 Min per side