2024-08-28

• Athletes should be aiming to build to a heavy set of 3 for the day while maintaining our form.
• In order to figure out about where our feet should be, we'll start by finding our squat stance. From there we will plant our toes and pivot our heels outward, then pivot our toes out past our heels. While this is not always exact, it's a great start point!
• We should be able to keep our chest/torso pretty close to upright and hips should start at or slightly above parallel. Hands should be about the width of our shoulders and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift.
• Only work to as heavy as good form is still present.
• Score: Load for heaviest 3 rep set.

• Sub Dumbbells/Kettlebells
• Sumo Romanian Deadlifts
• Sumo Stance Barbell Good Mornings

With An Empty Barbell:
10 Sumo Stance Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

Build To A Heavy Set of 3 Reps.

• Overview: Athletes should proceed with a plan for today's conditioning piece. The first 3 rounds will have a pretty significant impact on your AMRAP in the end, so we want to come into this with some pacing so we can push for our score in the back half.
• Double Unders: Sets of 50 should take :45 or less today, sets of 30 should take :30 or less.
• Dumbbell Deadlift: Dumbbells held at your sides, 1-2 sets in about 1:30 or less at a steady pace.
• Devil's Press: Up through the round of 6 we should not need to take excessive rest with the dumbbells we've chosen.
• Note: We're using the same dumbbells for both movements, if one is a limiting factor, use the lighter weight dumbbells.
• Score: Rounds plus reps completed of the AMRAP portion.

• Athletes should come into the first 3 rounds with a pacing plan that will let them move smoothly and keep their breathing and grip fatigue under control. This will allow us to push our pace during the AMRAP portion, which is our score.
• If we have to break on the deadlifts it is important that the breaks are short and intentional before we reach grip fatigue or failure. This whole workout depends on your grip, if we reach failure here we're in trouble for the second half.

DOUBLE UNDERS

• Reduce Reps
• 75/45 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 150/90m on Ski Erg
• :30/:20 Effort On Any Machine

DOUBLE DUMBBELL DEADLIFTS

• Reduce Loading
• Reduce Reps
• Sub Kettlebells/Barbell
• Barbell/Dumbbell Good Mornings
• Kettlebell Sumo Deadlift

DEVILS PRESS

• Reduce Reps
• Reduce Loading
• Double Dumbbell Power Snatch
• Double Dumbbell Burpee Deadlift
• Single Dumbbell Devil’s Press
• Burpee To Target
• Double Kettlebell Hang Clean & Jerk
• Double Kettlebell Russian Swings

1 Round:
20 Double Unders
8 Double Dumbbell Deadlifts
10 Double Unders
2 Devil's Press