S/S/S:

Three second pause Deadlift (right below knee)

5X2

Increase weight each set

Video courtesy of Jonathan Lwowski.  In the pause, don;t let your back relax or shoulders slump forward.  Hold the position tight!

WOD:

5 rounds:

400m Run

15 Hang Power Snatch (115/75)

Scaling Options:

400M run – 500M row

Power Snatch – 95/65

X-tra:

3 Rounds Not For Time:

20 Glute-Ham Raises

20 GHD sit ups

Video courtesy of Rogue Fitness.  For those who forgot what Glute-Ham Raises looked like.  If you’re butt, hamstrings, and calves don;t feel like cramping at the end of those, you’re doing it wrong.