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Lift: Snatch Grip Deficit Deadlift - standing on a 45 lb plate or stall mats like when we did deficits DL's a few months back - 3 x 3 Reps - find a comfortable yet challenging weight --- YouTube Demo below
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WOD: 5 Min AMRAP - Double KBs - 44/26 Rx, 53/35 Rx+
12 Front Rack Squats
6 Alternating Standing Rack Lunges
rest 3 mins
5 Min AMRAP
12 Push Jerk or Press
6 Burpees
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Snatch Grip DL YouTube Demo video below