Rack Warm Up:
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack
4 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
Specific Warm-Up:
2 sets:
7 sumo deadlift high pulls
7 thrusters
– Rest :30-1:00 between sets.
WOD:
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
Intermediate:
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
Beginner:
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters
HOME WOD:
Equipment:
For time:
27-21-15-9:
DB sumo deadlift high pulls
DB thrusters
– Use two DBs.
Bodyweight:
For time:
27-21-15-9:
Up-downs to a target (6 in)
Jumping air squats
– Use two DBs.
Movement scaling options:
Sumo deadlift high pull: Load, KB sumo deadlift high pull, sumo deadlift (shoulder limitation)
Thrusters: Load, DB thrusters, front squat (overhead limitation), push press (squat limitation)
Partner option:
3 rounds for time with a partner:
40 sumo deadlift high pulls (65/95 lb)
40 thrusters
Post-Workout Skill Work:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.