S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle!  With the reps lower per set, time to increase the weight even more this time around!

WOD:

EMOM For 20 Min:

Min 1 – 12 Sumo Deadlift High Pulls (95/65)

Min 2 – 10 Pull Ups

Min 3 – 8 Hang Power Snatch (95/65)

Min 4 – 6 Bar Facing Burpees

Video courtesy of WODStar.  Quick demo on the Sumo Deadlift High Pull.  Big thin to remember, on the way down, do not let your back round.

Scaling Options:

Bar weight -> 75/55 -> as needed (or 115/80 for Elite)

Pull Ups -> Buddha Pull Ups  (or Chest2Bar for Elite)

Cool Down:

Banded hamstring stretch – 1 min per side

Video courtesy of Team 4KOR.  Quick demo of the banded hamstring stretch.  After a day like today, you NEED to do these!

Back Extensions – 2X 15