Warmup:

10 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

5 Burpees

10 PVC Pass Thrus

10 PVC Around the worlds

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift.  Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch).  Do NOT make these reps touch & go.  Reset the hips and torso every rep.

WOD:

EMOM 15:

Min 1 – 12/10 Cal Row

Min 2 – 3 Hang Power Snatch (Climbing)

Min 3 – 10 Bar Facing Burpees

On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there.  The goal is to make the rep count in each minute.  No failures!

Scaling Options:

If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal

Cool Down:

Barbell rollout on forearm – 1 Min per side

 

Iron Cross hold – 1 Min per side