S/S/S:

Snatch Grip Deadlift

3X5 per leg

Increase weight ea set

Video courtesy of Untamed Strength.

Our second time hitting  Snatch Grip Deadlifts this cycle.   Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it).  Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

EMOM 15:

Min 1 – 200M Row

Min 2 – 15 Russian KB Swing (70/53)

Min 3 – 10/7 Cals Ski Erg

As with any EMOM, any time left over in a given minute once the work is done is rest.

Scaling Options:

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

GHD Back Extensions – 3×12

Iron cross x 10 (slow and controlled)