DYNAMIC WARM-UP
1 set:
20 box step-ups (10/leg)
10 Cuban presses
5 inchworm walkouts

1 set:
20 box step-ups (10/leg)
10 sumo-stance Romanian deadlifts
10 single-arm DB high pulls (10/side)

1 set:
15 box jumps
10 sumo DB deadlifts
10 single-arm hang DB high pulls (10/side)

SNATCH SKILL WORK
2 sets:
7 snatch-grip deadlifts
7 snatch pulls
7 muscle snatches
7 overhead squats
7 hang power snatches
7 power snatches
– Use a PVC on the first set and an empty barbell on the second set.

-Then-

SUMO DEADLIFT HIGH PULL PROGRESSION
Sumo deadlift Proper setup.
Sumo deadlift + shrug Stand tall and keep arms long, shrug at the top of the rep.
Sumo deadlift high pull Extend at the hips and then pull with the arms.
Sumo deadlift high pull touch-and-go reps Slightly pause at the hips on the way down before bringing the bar down to the floor and beginning your next rep.

-Then-
1-2 sets:
5 unbroken sumo deadlift high pulls

RX & INTERMEDIATE

AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.

BEGINNER

AMRAP 9:
10 box step-ups (12/20 in)
11 sumo deadlift high pulls (35/45 lb)

Accumulate:
3:00 face up GHD hold or hollow rock hold

2 sets:
:30 calf stretch/side
:30 couch stretch/side
:30 standing hamstring stretch/side"