Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Band good mornings
Sumo Deadlift, clean, snatch demo/progressions/teaching
Sumo Deadlift, clean, snatch warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Sumo Deadlift x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Competitive:
as many rounds as possible in 15 minutes
15 KB swings (70/50)
12 single arm KB front rack lunges (70/50)
500m row
Performance:
as many rounds as possible in 15 minutes
15 KB swings (50/35)
12 single arm KB front rack lunges (50/35)
500m row
Lifestyle:
as many rounds as possible in 15 minutes
15 KB swings (35/20)
12 single arm KB front rack lunges (35/20)
500m row