- RX -
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters

- INTERMEDIATE -
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters

- BEGINNER -
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters

• Move the bar to the front rack and attempt to get as many fingers on the bar as possible.
• Lead athletes through the first set and then let them move through the last 3 on their own. This is a total of 12 reps.

1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack

4 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing

Post-workout:
1 set:
Max double-KB overhead hold
- Rest 1:00
Max double-KB front rack hold
- Rest 1:00
Max double-KB farmers hold

- Athlete chooses the load.
- Must be able to hold for at least :30/movement.

1 set:
200-m walk
:30 standing pike stretch
:30 standing quad stretch/leg
:30 Samson stretch/side
:30 squat hold