Warmup:

2X:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Cossack Squats

10 PVC Pass Thrus

-then-

Super Squat Hip Sequence – see video below,courtesy of Mobility WOD

Barbell warmup – With an empty bar in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hangs power snatch, OHS. Then put the bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

S/S/S:

Bulgarian Split Squat

3X5 (per leg)

Increase weight ea set

Videos courtesy of Catalyst Athletics.

Second go at our Bulgarian Split Squats for this cycle. Hope your legs have recovered since the last time.  As a reminder, perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.

WOD:

AMRAP 12:

50 Double Unders

12 Snatch Deadlifts (95/65)

9 Hang Power Snatch

6 Overhead Squats

Want to take a second to talk about the Snatch Deadlift in today’s workout.  With the weight being a manageable load, make sure you don’t let your body get folded over going through these reps.  Keep the back flat, core tight, and eyes forward while doing these.

Scaling Options:

Dubs -> 35 -> 70 Single Unders

Bar weight -> 75/55-> as needed (ELITE: 135/95)

Cool Down:

Calf Stretch in Down Dog – 30 per side

90/90 rotation – 2 Min

Video courtesy of The Active Life