Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 DB Deadlift per side

5 DB High Pulls per side

4 Alt DB Snatch

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time hitting Sumo Deadlifts this cycle.  With the reps per set dropping back down to 3, aim for heavier loads this week compared to the 3X5 week.

WOD:

Every 5 Min for 15 Min, complete:

24 Alt DB Snatch (50/35)

12/9 Cal Ski Erg

10 Handstand Push Ups

Video courtesy of Mayhem Athlete.

Even though most folks think of any version of snatching as being upper-body dominant, don’t forget there is a lot of hip hinging int hose reps, so keep the back flat throughout.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Iron Cross Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side