Performance

Sumo DeadLift – work up to a 1 Rep Max

5 RFT of:

5 Thrusters 50/35kg

5 Ring Dips

10 Lateral Hops over Paralette

Fitness

Sumo DeadLift 2 x 8 – work up to a heavy double

5 RFT

5 Thursters 35/25kg

5 Static Station Dips

10 Lateral Hops over barbell

Basics