Week 3 (Final Week) of Speed Work. The Sumo Deadlifts should still be fast/efficient despite slightly heavier loading. After deadlifts are complete we’ll warm-up hang squat cleans. No Box Jumps this week.
STRENGTH
EMOM 10:
2 Sumo Deadlifts for Speed @80%
– Reset on each rep
– No Box Jumps this week
WOD
Every 4:00 x 4 Sets:
10 Hang Squat Cleans (115, 75)
200 Meter Run
Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split
Extra Credit
Rest 60s. or 3 x 20 Glute Bridges on a Bench.