Warm Up

Every 2 minute on the minute x 6 rounds

Sumo Deadlift x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max.

Strength

30 seconds work / 10 seconds rest / 3 rounds

Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball clean and jerk
Sumo Deadlift and hang clean demo/progressions/teaching
Sumo Deadlift and hang clean warm-up/practice/form checks

WOD

Competitive:

for as many rounds as possible in 12 minutes
8 deadlifts (205/145)
10 toes to bar
200m run

Performance:

for as many rounds as possible in 12 minutes
8 deadlifts (160/115)
10 leg raises or knees to chest/elbows
200m run

Lifestyle:

for as many rounds as possible in 12 minutes
8 deadlifts (95/65)
10 lying leg raises or hanging knee raises
200m run