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STRENGTH

EMOM 12:

2 front squats

– Increase loading across as many sets as possible.

– Begin the first set around 70-75% of your best front squat.

– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).


WOD

RX

For time:21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars



LEVEL 2

For time:

21-15-9:

Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

SCORE: 

TOTAL TIME


Level 3

For time:15-12-9:

Sumo deadlift high pulls (35/45 lb)

Knees-above-hips



SKILL WORK

Post-workout:

EMOM 10:

5 barbell good mornings

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Sub 5:00.

  • Sumo deadlift high pulls in 1-2 sets each round.

  • Toes-to-bar reps in 1-3 sets each round.


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