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sumo deadlift

Sumo Deadlift, Thrusters, Burpee Box Jumps

STRENGTH 
1) Sumo Deadlift : 8 x 3 @75% of Monday, every 60-90s.
2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.

METCON 
”Under Pressure”
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap

EXTRA CREDIT
Wide Stance Banded Pull-Throughs: 4 x 25. Rest 60s.
*Between each set complete a 10s Side Plank each side

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Sumo Deadlift, Hang Power Clean, Squat Clean

STRENGTH
1) Sumo Deadlift against a band: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

METCON
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

 EXTRA CREDIT
Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.

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Kettlebell Carry (Overhead + Front Rack), Ring Pull Ups, Dips, Sumo Deadlift High Pull, Front Rack Lunges

Metcon:

Alternating 25:00 EMOM of:

:40 of Asymmetrical Overhead Kettlebell Carry (53,35)
Overhead Carry + Front Rack Carry
 10/8 Strict Ring Pull-ups
*Alt. Grips every set
12/8 Ring or Bar Dips
15 SDHP (95, 65)
10 Front Rack Reverse Lunges (95, 65) (total)

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