S/S/S:

Snatch Pulls

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our pull from the ground this cycle will be the Snatch Pull.  With the Snatch Pull, you do not have to hit a high elbow pull (unless you feel froggy).  The focus should be explosive hip opening and a violent shrug every rep.  You do not have to hold onto the bar for the whole set.  You can drop after every rep if you want.

WOD:

Every Minute on the Minute x 16:

1st: 15/12 Calorie Row

2nd: 7 Deadlifts (225/155)

3rd: 15/12 Calorie Row

4th: 7 Handstand Push-ups

As with all EMOM WODs, any time left over in a given minute is rest time.  Use it to get your breathing under control before moving to the next movement.

Scaling Options:

Bar weight -> 185/130 ->155/110 -> as needed

HSPU -> Pike Push Ups

Cool Down:

Hang from pull up bar – accumulate 3 min hang time

Roll out T-spine – 20 passes