S/S/S:

Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)

2,2,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting the segmented clean deadlifts before re-testing our 5X5.  Not looking for a 1RM on the singles, but heavier than any weight you have used in the previous weeks.  Keep the core tight throughout!

WOD:

18 Min AMRAP:

15/10 Cal Row

15 Deadlifts (135/95)

30 Ab-Mat Sit Ups

For the deadlifts, the goal should be breaking up no more than once per set.  If you can go unbroken throughout the WOD, great, but trying to go 8/7 each round for deads may save the back as the WOD goes on.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

GHD Back Extensions 4 X 15 w/5 sec hold at top

Cobra to downward dog – 20 reps, slow and controlled