Skill/Strength: Sumo Deadlift – 3 sets of 5. Heavy but not maximal. Then, for time: 21 Deadlifts (225/155) Run 400m 15 Deadlifts Run 400m 9 Deadlifts Run 400m
Strength: Squat– one and a quarter squat at 50% of your 1RM – 3 sets of 3 Then, 5 Rounds for time of: 10 Pull-Ups 20 Kettlebell Swings (24/16k) 30 Double Unders Demo of one and a quarter squat: [...]
Skill: KB Snatch, KB Clean & Jerk Then, 3 rounds for time: 5 KB Cleans on the left (24/16k) 5 Walking lunge steps with KB overhead (L+R=1) 5 KB Cleans with the right arm 5 Walking lunge steps [...]
As a 4 or 3 person team, with 25:00/35:00 on the clock: 200m Yoke carry – cooperate to move the object the distance Ground to overhead – only one person works at a time. Accumulate [...]
Strength: Deadlift – volume work – seven sets of 10 reps at 40% of your 1RM. Pace should be 2 counts up and 3 counts down with zero rest at the top and bottom. Rest 90 seconds between sets. [...]
