Hope everyone had a good workout Friday!  Time to get ready for the last week of the Open!

S/S/S:

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

5X5

Increase weight ea set

Compare to 16 Jan

Video courtesy of Catalyst Athletics.  Re-test time for Segmented Clean Deadlifts 5X5!!!  The goal is to move more weight per set this week than you did on 16 Jan.  Stay tight throughout each rep

WOD:

For Time:

15-12-9

Power Snatch (135/95)

30-24-18

Calorie Row

Start w/15 Power Snatches, then 30 Cal Row, then 12 Power Snatches, then 24 Cal Row, then 9 Power Snatches, and then finish w/18 Cal Row.  The weight for the Power Snatch should be something that you could do 10+ reps unbroken if fresh

Scaling Options:

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

Cool Down:

Back Extensions on GHD – 4X12

Banded Bully Stretch – 2 min per side