Warmup:

3 Rounds:

100M jog

5 Cherry Pickers

5 KB deadlifts (light KB)

5 Russian Swings

5 American Swings

5 KB Windmills per side – see video below, courtesy of ONNIT Fitness

8 Walking lunges

Then…

Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength. Second run through of Snatch Grip Deadlifts this cycle.  Again, we are looking at getting our first pull in the snatch very solid by getting stronger with these.  On each rep, re-set your hips to make the lift perfect.

WOD:

27-21-15-9-3*:

American Kettlebell Swings (53/35)

*50′ Single Arm KB OH Walking Lunge after each round

Video courtesy of Functional Bodybuilding.  Quick demo for Single Arm Kettlebell OH Walking Lunge. All you need for today’s WOD is a kettlebell and 25’ of room.  Set the 25’ area.  When doing the OH Walking lunge, lunge down the 25’ with the KB in one arm.  At the 25’ mark, turn around, switch hands and lunge back to the start

Scaling Options:

KB Weight -> 35/25 -> as needed

Cool Down:

Lat/armpit smash – 2 Min per side

Video courtesy of STRONG ATHLETE

Saddle Pose – 2 Min