S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our pulling movement for this cycle will be the Sumo Deadlift.  As stated in the video, get the hips lower than your shoulders before you begin the pull.  As you wind up the hips do do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.

WOD:

Partner WOD

18 Min AMRAP:

200m Run Together

20 Deadlifts (315/220), alternating every 2 reps

Scaling Options:

Run -> 250M row

Bar weight -> as needed.  Goal is 80% of 1RM

Cool Down:

Hang from pull up rig – accumulate 3 min hang time

Calf stretch on rig 2X30 sec per side