Warm Up:
1 set:
20 box step-ups (10/leg)
10 Cuban presses
5 inchworm walkouts
1 set:
20 box step-ups (10/leg)
10 sumo-stance Romanian deadlifts
10 single-arm DB high pulls (10/side)
1 set:
15 box jumps
10 sumo DB deadlifts
10 single-arm hang DB high pulls (10/side)
Skill Work:
2 sets:
7 snatch-grip deadlifts
7 snatch pulls
7 muscle snatches
7 overhead squats
7 hang power snatches
7 power snatches
– Use a PVC on the first set and an empty barbell on the second set.
WOD:
AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.
Intermediate:
Same as Rx
Beginner:
AMRAP 9:
10 box step-ups (12/20 in)
11 sumo deadlift high pulls (35/45 lb)
Movement scaling options:
Box jumps: Height, step-ups, plate hops
Sumo deadlift high-pulls: Load, hang position, KB sumo deadlift high pulls
Partner option:
AMRAP 15:
20 box jumps
22 sumo deadlift high pulls (65/95 lb)
*All reps are split evenly.
Cool down:
Accumulate:
3:00 face up GHD hold or hollow rock hold
2 sets:
:30 calf stretch/side
:30 couch stretch/side
:30 standing hamstring stretch/side