SUMO DEADLIFTS & "FIGHT CLUB"

A) Strength:

1) EMOM 5: 

2 Sumo Deadlifts for Speed @ 75%  

- Reset on each rep.

- Rest 90s, then - 

2) EMOM 4:

1 Sumo Deadlift for Speed Strength @ 85%

- Reset on each rep.

- Beginners: (5 x 5), focusing on perfect execution. Rest 90s.

3) Hang Power Cleans (3 x 3) building to Metcon weight. Rest 60s. 

B) WOD:

"Fight Club"

For total time: (18:00 Cap including rest)

50 Deadlifts (Rx = 135/95, S = 115/75, 95/65, 75/55)
25 Bar Facing Burpees

- Rest 2:00 - 

40 Front Squats
20 Bar Facing Burpees

- Rest 2:00 - 

30 Hang Power Cleans*
15 Bar Facing Burpees

*If necessary, sub Deadlifts for Hang Power Cleans

C) Extra Credit:

1a) Dimel Deadlifts (3 x 20). Rest 45s.
1b) Banded Plank Row (3 x 10-12 each). Rest 45s.