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

Cool Down:

Iron Cross hold – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side