Skill:
Sumo Deadlift High Pull (SDHP)
Strength:
Deadlift
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x2@85%ww
1x1+AMRAP@95%ww
WOD:
3RFT:
400m Run
15 Sumo Deadlift High Pulls (95/65) / 1-2 UB Rds
15 Box Jumps or Alt. Step-ups @24/20”
@Home / Scaled option:
3RFT:
400m Run
15 KB Sumo Deadlift High Pulls (35/26) / 1-2 UB Rds
15 Box Jumps or Alt. Step-ups @24/20”
NOTES: Score Time and record SDHP weight. The weight for the SDHP should be light and not a limiting factor in early rounds as should be a sprint effort.
Accessory Work:
5RFT:
.5/.4 Km Assault Bike
25 FT KB Goblet Walking Lunge
10 (5R/L) 1-Arm Russian KBS