Strength
a) Sumo Deadlift – 5×5 @ 75-80% or work up to a heavy single
b) Dips (Bar/Ring) – 5×10 (Advanced = weighted, Novice = banded)
—Superset a/b every 3 minutes. Focus on pushing knees out excessively especially if your stance is super wide.
Conditioning
12 Min AMRAP Ladder
4-8-12-16-20-24-28…Cal Bike
1-2-3-4-5-6-7…Wall Walks
***8 Sumo DL High Pull 155/105# after each round
WOD Notes: Goal is to get into the round of 24/6/8 & beyond. WW sub = 8 Shoulder taps/WW. You may also do a combo of both WW & ST each round. SDLHP should be done in 1-2 sets each rd & feel heavier than normal.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12