Warm Up:

500M Row

10 Back roll to V-sit

10 Squat to Stands

5 in-place inch worm

5 vertical jumps

Barbell Warm up*

* With an empty bar, and in Snatch grip perform 3 reps of: dip/shrug, dip/shrug/hi elbows/Muscle Snatch, Push Press behind the neck, OHS, High Hang Power Snatch, Deadlift from shin, Hang Power Snatch

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X3

Increase weight ea set

Less reps per set means we can go heavier each round than the 3X5 week. Just make sure you don’t lose tension at the bottom.

WOD:

Every 2 min for 16 Min

250M row

rest remainder

Stay within 5 seconds + or – of first row time

SO, the goal is to row a fast 250 the first set, then maintain the same speed on each additional round, with a 5 second faster or slower buffer to work with.

Cool Down:

Reverse Hyperextensions – 3X30

Hang from pull up bar – 3 min