Strength/Skill
Sumo Deadlift off 2″ mats or plates: Build to a heavy “technical” single in 8-10 sets. Rest 2-3:00.
– use 2″ mats or 25# plates so bar is slightly elevated off floor.
– Sets may look something like 3,3,2,1,1,1….
– Beginner: 5 x 5 with a medium weight. Reset between reps. Rest 90s-2:00.
Metcon
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap