S/S/S:

Sumo Deadlift

5×5

Increase weight each set

This will be our pull movement in this 6-week cycle. Again, there should be jumps per sets.

https://www.youtube.com/watch?v=ioo4LKjwQfg

Video courtesy of JTS Strength.  World Record holding powerlifter Dan Green breaks down 3 common mistakes lifters make in the sumo deadlift that are keeping them from moving heavier weights.

WOD:

Every 90 seconds for 15 min

2 Snatch deadlifts with snatch 1RM

20 Double unders

Video courtesy of Catalyst Athletics.  The snatch deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the snatch pull.

Scaling Options:

Snatch DL – 90% of 1RM

DU – 2:1 Single Under to Double Under ratio w/10 in DU practice after WOD

X-tra:

5 Rounds:

5 L-Sit Chin Ups

5 L-Sit Pull-ups

then…

Banded good mornings 3×15

Vid courtesy of Ivan Black.  L-chin up.

Vid courtesy of 501 CrossFit.  L-pull ups