S/S/S:

Deficit deadlift (3″ block or plate)

5X5

Increase weight ea set

video courtesy of Rogue Fitness.  The point of the deficit dead is to build power at the bottom of your dead, where a lot of folks hit a sticking point. For the first set, you may not want to go touch-and-go, but rather reset the back each time to feel the position better.

WOD:

EMOM x 15

 Min 1:  10 Alt KB Snatch (53/35)

 Min 2:  :40 sec Hollow Hold

 Min 3:  10 Strict TTB

Scaling Options:

KB – As needed

T2B- K2E, but still strict

X-tra:

5 x 3 deadlift pulls from the rack/jerk blocks (or stack 45’s).

Put bar just below the knee, and complete a deadlift.