Cat-Cow back, Thoracic rotations, banded hamstrings / lower back stretches


2 Rounds:

10 Snatch Grip Straight Leg Deadlifts

20 secs Hollow Rock

10 Goblet Squats


WOD A) E2MOM x 4 sets:

3 x 2-stop Snatch Grip Deadlift: 3 secs pause below knee, 3 secs above knee, control back down under tension, pause / reset on the ground – heavy as perfect position will allow, aim for 90-110% of 1RM Snatch, lifting straps recommended


WOD B) For time:


45 Calorie Row

35 Wallballs 30/20lb – should be able to do at least 10 UB at the weight you choose

25 Deadlifts (Adv: 275/185lb Int: 205 / 135lb Beg: 155 / 100lb – scale to approx. 60% of 1RM)

1km Run