S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Our third time hitting Snatch Grip Deadlifts this cycle.  Lower reps than last time, so go heavier! 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:

In 3 Min, complete…

10 Chest to Bar Pull Ups

10 Alt DB Snatch (50/35)

Max Box Jumps (24/20)

Rest 1 Min

Repeat 4 times

Score = Total Box Jumps

Scaling Options:

Chest to Bar -> Chin above pull ups -> Buddha Pull Ups

DB weight -> 35/25 -> 25/20 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Roll out lats – 20 passes per side

Pigeon Pose on box – 2 min per side