Sumo Deadlift
Warm Up
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Mountain Climbers
1 min Hard Row
Specific
3 sets
8 Dual KB Sumo deadlifts
4 Dual russian kb swings
3-6 Sumo deadlifts @ascending
Weightlifting
Sumo Deadlift
6 x 6 Sumo Deadlifts @75%
Rest 1:30 between each set
TC: 15 mins
Score: Weight
Scaling options
Beginner
6 x 6 Sumo Deadlifts @Moderate
Adv
5 sets
6 Sumo Deadlifts @75% + 4 seconds down
12 Good mornings @moderate
24 Low hang muscle cleans @light
Workout
‘Fight Gone Bad’
1min on each movement for reps
3 rounds
Wall balls 20/14 lbs
SDHP 35/25 Kg
Box jumps 20″
Push press @75/55 lbs
Cal row
Rest
Score: Rounds and Reps
Accessories
Rotational Med Ball Scoop Toss Against the wall
3 x 10/10 @6/4 Kg
Goal: Rotational Power
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