Warmup:

1:00 jump rope

10 Bow to Bend

10 Iron Cross

10 Cobra to Down Dog

1:00 Jump Rope

5 KB deadlifts

5 Sumo KB Deadlifts

5 Russian Swings

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Our Pull movement this cycle will be the Sumo Deadlift.  Goal here is once the legs are in place, and you have a grip on the bar, drive the hips down into position. Once you feel the most tension in the hips, begin the lift.

WOD:

5 Rounds for Time:

15 Am. Kettlebell Swings (55/35)

30 Double Unders

Video courtesy of Train FTW.

In all honesty, if someone is VERY efficient in both movements, I could see this one being done in 5 minutes.  That said, don’t turn the KB Swings into an ugly mess just to go faster.  Stay in good positions throughout the movement.  And be smooth on the dubs.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Dubs -> 60 Single Unders (ELITE: 100 Dubs)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedals in Down Dog x 30 per side