SUMO DEADLIFT OF 2" PLATES 1RM

A) Strength:

1) Sumo Deadlift off 2" plates – 20:00 to find 1RM

– Plates are elevated 2" off the floor with 25# plates
– Rest 2:00 between heavier sets

Beginners (5 x 5), 2" off the floor adding weight if form permits

2) (Squat) Snatch: Warm-up performing sets of 2 working slightly above desired MetCon weight.

B) WOD:

"Bookie" 

For time: (10:00 Cap)

60 Bar Facing Burpees
21 (Squat) Snatches (Rx = 135/95, S = 115/75, 95/65)

Rx+ = (155/105)

Alternate WOD:

For time:

45 Burpees
45 DB Thrusters (light)

C) Extra Credit:

1a) Bulgarian Split Squat (3 x 6 ea). Rest 30s.
1b) Reverse Crunch (3 x 10). Rest 30s.

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