Warmup:

200M jog

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Bow2Bends

10 Scorpion

10 Swimmers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, RDLs, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Our last time of doing Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  Still, reset the hips and torso every rep.

WOD:

AMRAP 18:

30 Bar Facing Burpees

20 Push Press (95/65)

400M Run

Video courtesy of Train FTW.  The Bar Facing burpees will make or break the score for today’s WOD.  The more efficiently you perform them, the quicker you knock them out.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M row

Cool Down:

Doorway Stretch – 1 Min per side

 

Banded OH Stretch – 1 Min per side