Warmup:

Grab light KB, then 2X through:

-10 Cal Row

-5 KB Sumo Deadlifts

-5 KB Sumo Deadlift High Pulls

-5 Russian Swings

-5 Goblet Squats

-5 Back Roll to V-Sit

Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time tacking Deadlifts this cycle! Focus on the perfect set up, and then keeping the body tight throughout the movement

WOD:

4 Rounds For Time:

20 KB Sumo Deadlift High Pull (70/53)

20 Russian KB Swing (70/53)

20 Goblet Squats (70/53)

Time Cap 10 Min

Video courtesy of Train FTW.  Demo of Sumo Deadlift High Pull. Little heavier weight for our KB today, but these movements will all count on your explosive hip extension to be successful.  Can you beat the cap?

Scaling Options:

KB weight -> 50/35 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min