Date: Monday, June 10th

Warm-Up & Mobility: coaches choice

Skill Warm Up: Hollow Rock Tabata – :20on, :10off 2 Minutes (4 rounds)

Strength: Sumo Deadlift, Warm up 6 min,

Every :90sec for 9 minutes Perform 3 Sumo Deadlifts

*Increase weight as desired

Super Set: 5 Ring Outs

Conditioning: “White Whale”

16 Minute Running Clock 

Run 600m H:Run 400m

20 rKBS 26/35/53

10 KB Hang Clean + 20ft walk one way (5per side)

Run 400m H:Run 200m

20 rKBS

10 KB Hang Clean + 20ft walk one way (5per side)

Run 200m H:Run 100m

20 rKBS

10 KB Hang Clean + 20ft walk (5per side)

**If you finish before the 16 min cap,

Complete 12 KB Sumo Deadlift High Pulls EMOM until 16.

Guide: 9-13 min

Scale up: 53/70lbs KB

Coaching Notes:

Strength: Start the sumo deadlift with your feet wide, toes pointed out and hands shoulder with on the bar. As you begin to lift the bar, keep a straight back and keep the bar close to the body. Increase weight as you feel comfortable with the movement.

Conditioning: Pick a KB that will allow you to complete all KB swings unbroken. Start at a pace you can maintain on the runs then finish with your best effort. Use the KB SDHP as a cool down if you finish before the 16 min mark.

Cash Out: 3x, row 15cal + 15 butterfly sit-ups

HPT: 4x 10 med ball Good mornings + 1 min plank hold