Sumo Deadlift, Thrusters, Burpee Box Jumps


  1. Sumo Deadlift against a band:

8-10 sets working up to 1RM.  Rest 2-3:00.

2.  Thruster:

3 sets of 1 building to Metcon weight.


3 rounds for Time:

12 thrusters (135,95)

9 burpee box jumps (24,20)

8:00 Time Cap


Accessory Work for Anterior Chain:

Bulgarian Split Squat 3 x 6 ea.  Rest :45.

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