Sumo Deadlift
Warm Up
3 Rounds
2 min C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
30 sec Pigeon Stretch
10 Push up to Down Dog
Strength
Sumo Deadlift
10 Min EMOM
2 Seps @ 80%
Goal: Touch and Go. Working on Lower body power.
Workout
50-40-30-20-10
Air Squats
Double Unders
10-8-6-4-2
Shoulder to Overhead @ 75% of max jerk
Goal: Weightlifting and endurance. Use Air squats and Double Unders as recovery prior to starting on Shoulder to Overhead.
Extras
Weightlifting
Split Jerk
5 x 2 @ 85%
Engine Building
Row
3 x 500m at med/hard pace
Rest 1 min
-into-
Every 2 min for 24 min
200m at med pace
100m at max pace
-into-
3 x 500m at med/hard pace
Rest 1 min
Accessory Work
Half Kneeling Landmine Press
5 x 8/8
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