SUMO DEADLIFT 1RM

A) Strength:

1) Sumo Deadlift 1RM. Rest 2-3:00
- Take 8-10 sets to progressively build to a 1RM increasing rest between heavier sets.

2) Cluster: Build to work weight in 3 sets, performing sets of 1. Rest 60s.

B) WOD:

"Green Light"*

For time: (8:00 Cap)

15-12-9:

Clusters (Rx = 135/95, S = 115/75, 96/65, 75/55)
Burpee Box Jumps (24/20) (New Standard)

Rx+ = 155/105 & 30/24 

*Last done on 11/3/17

C) Extra Credit:

1a) Front Front Elevated Split Squat on 45# plate (3 x 6 ea). Rest 45s.
1b) Stir the Pot (3 x 10 ea. direction). Res 45s.