Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 PVC Pass Thrus

10 PVC Around the worlds

3 Wall Walks

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, OHS, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength. Our second time of doing Snatch Grip Deadlifts this cycle sees us drop down to 3 sets of 5.  So the goal should be heavier weight per set compared to what you used in the 5X5 week.  As you know, 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:

AMRAP 15:

70 Double Unders

25 Overhead Squats (95/65)

15 Handstand Push-ups

Try to relax the arms as much as possible in the DUs as the OHS and HSPUs will tax those shoulders!

Scaling Options:

DUs -> 70 Penguin Hops* -> 150 Single Unders -> 150 Bunny Hops

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Video courtesy of WOD Prep.  Demo of Penguin Hops.

Cool Down:

Thread the needle hold – 1 Min per side

 

30 Calf stretch per side in Downward Dog