Day of 5's
STRENGTH: 5x5 Snatch Grip Deadlift Shrug and Release.
This move is essentially the first two steps of the Burgener Warm Up but starting from the ground. So, it's the full extension and the high elbows, similar principles to the Sumo Deadlift High Pull but with a wide grip and narrower stance. The point is to help you develop the hip/core power from the ground. Once you do your full pull, let go of the bar at it's highest point. Get heavy on this. Each one is a set of five but you'll be letting go of the bar every rep. Short break and change weight between sets.
WOD: 5 Rounds for Time
10 Box Step Ups w/Barbell in Back Rack (24/20)(95/65)
20 Abmat Sit ups
10 Push Press (same bar)
20 Floor Wipers (same bar)
REC: 5 rounds -- Sprint row max distance in 1 minute, rest 1 minute. Really focus on efficient technique with each pull.