Warm-up
Start with a 500m row done at around 60%
3 rounds
10 KB SDLHP
5 Samson stretches
10 Russian KBS
5 inchworms
Mobility
Banded hamstring mobility
Strength
Deadlift – 3×3; all 3 sets AHAP and across
*think between 85 and 90%
Very low volume in terms of total lifts, but done right and there is a lot of weight moved by the end of it. Get that barbel as close to 90% as you can and complete 3 sets of 3 lifts, all TnG. Rest at least 2 minutes between sets, because again, if done correctly, you’re going to need it.
WOD
“Middle Child”
15 min AMRAP
250m row
20t DB snatch (50/35#)(40/25#)
10 weighted sit-ups
*same DB used for both movements
The DB snatches must be alternated each rep so work on a smooth transition. Then from there, take your DB with you and complete the weighted sit-ups with that DB locked to your chest. Those will be tricky, that’s what there is only 10 per round.
