WARM UP – MOBILITY
Dynamic running joint warm-up
Hip, hamstring, and groin dynamic stretches
Glute + Core activations drills

Review Sumo deadlift techniqueWOD A
SUMO DEADLIFT X 6
5 mins to warm-up then;
Every 3 min x 5 sets:
Sumo Deadlifts x 10, 8, 6, 6, 6 (60, 65, 3×6 @70-80%)
Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
Aim to start and finish the 3×6 slightly heavier than your sets of 8 last week.
SUMO DEADLIFT X 8WOD B
DOUBLE HEADER
Complete 10 rounds for time with a partner: (5 rounds each, alternate complete rounds)
12 Double KB Sumo deadlifts
10 Double KB Cleans
8 Double KB Front rack lunge steps
6 KB facing burpees (2 foot jump over the KBs)

Rx: 2 x 24/16kg but scale accordingly so that sets are done more or less unbroken.ACCESSORY
Complete 2 rounds for quality:
50 Banded good mornings
50 Hollow rocks
– complete each in as few sets as possible while maintaining good form

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