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.
Snatch Grip Deadlift
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
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!
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.