Warm Up
3 Rounds
10 Cal bike
10 push ups
10 pull ups
Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press
Grab a bar. Coach led sumo high pull progression
EMOM
0-2 10 Sumo deadlifts
2-4 10 sumo deadlift plus shrug
4-6 8 full sumo deadlift (deadlift plus shrug, plus high pull)
6-8 10 Push press
Strength
5 sets of 3 (more sets if you want) to find a heavy 3 reps of push press.
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.
Related:
• CrossFit WOD 180228 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• The Push Press
Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 115 lb.
Women: 75 lb.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
Men: 75 lb.
Women: 55 lb.