S/S/S:

Segmented Clean Deadlift (3 pauses)

5X5

 

Increase weight ea set

Video courtesy of Catalyst Athletics.  This will be our pulling variation for this cycle.  The clean deadlift is used to help make us stronger on the first pull of our clean.  We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up.

WOD:

For Time:

60 Ground to Overhead w/ Plate (45/25)

30 Cal Row

15 Pull Ups

200m Run

15 Pull Ups

30 Cal Row

60 Ground to Overhead w/ Plate (45/25)

Video courtesy of The Box and ME.  For Plate Ground2OH, make sure one end of the plate touches the ground at the bottom, and your knees, hips, and arms are fully locked out at the top.

 

Scaling Options:

Plate weight -> as needed

Pull Ups -> Buddha Pull Ups

Run -> .4 Mile Assault Bike

 

Cool Down:

Back extension on GHD -4X20

 

Roll out lats