Skill:
Sumo Deadlift High Pull (SDHP) Progression & Review w/ PVC/Bar
Strength:
Deadlift
Working weight is 90% of Max. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
1x3@70%ww
1x3@80%ww
1x3++Amrap@90%ww
WOD:
For Time:
400m Sprint (Scaling 25 Cal Assault Bike / 500m Row)
---
21-15-9
SDHP @30-40% / 10-12 UB Reps
Hand Release Push ups
Pull ups / Seated Pull up / Ring Row
---
400m Sprint