Last day of this short cycle. We will be back to a longer strength cycle next Monday.

Performance

Sumo Deadlift 2 x 8 – Work up to a heavy double aim for 93% of your 1RM

50 DU’s

3 Rope Climbs

30 Wall Balls 20/14 to 10’

3 Rope Climbs

50 DU’s

Fitness

Sumo Deadlift 4 x4 – Work up to a heavy set of 4. Try to see if you can get 4 reps at your heavy triple number

100 Singles

4 Rope Lowers

20 WallBalls 20/14 to 10/9’

4 Rope Lowers

100 Singles

Mobility Monday

MWOD Deadlift Prep

Hip Capsule: exaggerate external rotation 3 min each side
Door way Hip Flexion: Straight leg up through the door (straight leg posterior chain/with hamstring bias mobization)
Test/Retest: Set up position quality for deadlift.