Sumo Deadlift
Warm Up
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Side lunges
1 min Hard Row
Specific
3 sets
8 Wide stance banded good mornings
4 Dual Russian kb swings
3 Sumo deadlifts @ascending
Strength
Sumo Deadlift
1 Rep Max
TC: 15 min
Score: Weight
Scaling options
Build to a heavy 3 reps
Workout
RX
For time
400m Run
30 Ring Dips
20 Burpee box jump over 24/20″
40 Deadlift 85/60 KG
20 Burpees box jump over 24/20″
30 Ring Dips 400m Run
TC: 17 min
Score: Time
SC
400m Run
20 Toe Assisted Ring Dips
15 Burpee box jump over 24/20″
40 Deadlift @ 70/50 KG
15 Burpees box jump over 24/20″
20 Toe Assisted Ring Dips
400m Run
Fit
200m Run
30 Bench Dips
15 Burpee Plate Jump @ Moderate
40 Deadlift @ Moderate
15 Burpee Plate jumps @ Moderate
30 Bench Dips
400m Run
Accessory
Banded face pull 3 x 10
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
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