S/S/S:

Deficit deadlift (3″ block or plate)

3X5

Increase weight ea set

Looking for heavier weight than the 5X5 week, but, still, reset the back each rep and wind up the hips.

WOD:

5 RFT of:

5 Goblet Squats (53/35)

50yd Left Arm Suitcase Carry

5 Right Arm KB Snatch

5 Left Arm KB Snatch

50yd Right Arm Suitcase Carry

*50yd = 25yd down and back

Video courtesy of Rogue Fitness. Big things to remember: thumb pointed behind you when bell goes between your legs, violently extend hips and pull the elbow high, then PUNCH through (this will help avoid the bell smack on the arm)

Video courtesy of T-Nation.  Quick demo of suitcase carrying with a KB.  Keep your core tight and don;t let the body lean at all.  Stay straight!

Scaling Options:

Kettlebell – weight as needed

X-tra:

None