Warmup:
Grab light DB
10 Cal Row
10 Cobra to downward Dog
10 Bow2Bends
5 DB deadlifts per side
5 DB high pulls per side
6 Alt DB Snatch
On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar or toes as close to bar as possible
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 20Aug2021
Video courtesy of Starting Strength. Our final re-test movement. Let’s see if you 5X5 on Deadlift have gone up since 20Aug. Every time we’ve hit this movement, we’ve talked tight core and good movement pattern. Keep doing that and the weights will feel light!
WOD:
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35)
50 Cal Row
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
Video courtesy of Comp Train Masters. Some good tips on Alternating DB Snatch efficiency. Re-test ends with a small bit of “up and down the mountain” for our WOD. Smooth, efficient reps and quick transitions will make this one fly by! For the alternating DB Snatch.
Scaling Options:
T2B -> Kipping Leg raise -> kipping knee raise -> Laying Toe2Bar -> V-Ups
DB weight -> 35/25 -> as needed
If no rower, sub in echo bike or 600M Run