Coaches choice

Sumo Deadlift:

5 x 3:
 
find moderate to heavy load and do all sets at that weight



Clean complex:

2 Clean pulls to knees (3 sec hold each hold) + 1 clean pull to knee w/ 3 sec hold then from knee position go into hang squat clean

4 times thru-building in weight each set to heavy load
*goal here is proper position in the feet, tension on the bar and patience getting bar into hips.



Conditioning:

"Quick Sand”

20 min time cap:

50 BFB

50 Sumo DL HP 115/75

35 Burpee BJ 24/20

35 DB Power cleans 50/35

20 Burpee Box jump overs 24/20

20 Bar Muscle ups

1 sec added for each rep not completed



Posterior chain/ hip/shoulder health

3 rounds not for time:

30 glute bridges

30 banded face pulls

30 GHD Hip Ext