SUMO DEADLIFTS FOR SPEED & SPEED STRENGTH

A) Strength:

1) EMOM 6: 

2 Sumo Deadlifts for Speed @ 70%  

– Reset on each rep.

– Rest 90s, then – 

2) EMOM 3:

1 Sumo Deadlift for Speed Strength @ 80%

– Reset on each rep.

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

B) WOD:

EMOM 10:

3 Touch N Go Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Overhead Squats 

Rx+ = 4 Power Snatch & 6 OHS

Scaling Option #1:

3 Touch N Go Power Cleans (135/95)
4 Front Squats 

Scaling Option #2:

5 Russian KBS (53/35)
7 Goblet Squats 

C) Extra Credit:

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

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