5 min AMRAP
4 KB Halos per direction
8 Lunge with Twist Steps
12 Air Squats

Smash/Roll Adductors with Foam Roller – 45 sec per side
3 Position Adductor/Hamstring Activation – 8 reps per position
– Heels elevated
– Flat feet
– Toes elevated
3 Position Lower Body Band Stretch

Review the SUMO Deadlift and discuss common faults.
Then use 3-4 min to perform a few sets of light Sumo Deadlifts with warmup loads.

EMOM x 14

E: 5 Sumo Deadlifts with a 2 second pause at the top of each lift
O: 6-8 Bar Roll Outs

Coach’s Notes/Training Intent
All sumo deadlifts should be perfect as far as technique goes. Work is by feel today and this should indicate the weights used. The loading should also challenge you after the 2 count pause. Try to keep all reps together without letting go of the bar, if possible. Keep in mind the purpose of the 2 sec pause is to work the “lockout” ie. top range which allows us to get the most out of the movement and will help to improve all other pulling movements.

For time under a 20 min cap

40 Wall Balls
15 Burpees
Rest 2 min
30 Toes to Bar
20 Burpees
Rest 2 min
20 Hang Power Clean and Jerks
25 Burpees

P – 30/20, 115/75
L – 20/14, 95/65
F – 14/10, hanging knee raises, 75/55

Coach’s Notes/Training Intent
The intent of todays Metcon is about sustainability – improving efficiency with big chunks of different movements without full rest. Work should be completed with a moderately high pace (80-85% of max effort) for all three portions of this workout. Attack each piece hard and race to get to the rest without being fully exhausted. As the workout progresses the loading will become more challenging as the movements change so you should choose loads that feel light on the first few reps. Time = total time including rest.

3 Rounds, resting as needed:

10 Pendlay Rows https://www.youtube.com/watch?v=RO4x6TlDQvA
15 Banded Hammer Curls https://www.youtube.com/watch?v=m6vE_sveyGw