Skill:
4x10 5R/5L Alt. - Windshield Washers
Sumo Deadlift High Pull (SDHP) Progression & Review w/ PVC/Bar
Strength:
Deadlift
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x2@85%ww
1x1+AMRAP@95%ww
WOD:
For Time:
400m Sprint
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15-12-9-6-3
Sumo Deadlift High Pull @95/65 / 8-10 UB Reps
Pull-up
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400m Sprint
Accessory Work:
Conditioning:
EMOM x20
1st: 15 Barbell Thrusters
2nd: 14/12 Calorie Row
3rd: 15 Barbell Strict Press
4th: 12/10 Calorie AB
5th: Rest
*Scale calories as needed