September 4, 2013

SUMO-DEADLIFT HIGH PULLS

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STRENGTH:

Fitness: OH SQUAT, 5 sets of 3 reps

Performance:  5 Sets of, 3 Snatch-grip Push Press + 1 OH squat

Increase weight each set to heavy as possible.

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WOD:

AMRAP 8 minutes:

3,6,9,12,15…….climbing ladder by 3

Chest-to-bar pull-ups (or pull-ups)

Burpees (Jump onto a 45 lb. plate with open hip)

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Performance Supplemental Training:

50 Ring Dips, pause at full lock out.

L-sit: 4 sets of 30 second holds (or 30 seconds combined time)