WARM UP

3 Rounds

200 M Run

10 Empty Bar Good Mornings

10 KB RDL

:15 STRENGTH

EMOM 10 Min
6 Sumo Deadlift High Pull with KB

Weight should be challenging but remain unbroken.

Wide stance, narrow grip, knees tracking over toes, extend legs/hips before shrug, arms straight in shrug, bar stays close to body, heels down, elbows pull high and outside

WOD

5 Rounds
10 Dumbbell Deadlifts (2×50/35)
100ft Single Arm Dumbbell Overhead/Single Arm or single arm Dumbbell Front Rack Walk (at 50ft/switch arms)
10 Dumbbell Deadlifts (2×50/35)

20 min cap

Target Score – 15 minutes

This workout is going to test your athletes’ grip and overhead stability through a grueling 5 sets.

Deadlifts: Should be unbroken. Only one head of each dumbbell needs to make contact with the floor (front of the dumbbells). Remind athletes to narrow their stance up a little to accommodate the dumbbells.

 Carry: Athletes will have one dumbbell locked out overhead while the other sits in the front rack position.  (at 50ft/switch arms)