20 x 50m Sprints, 6 Rounds 5 Sumo Deadlifts 135/90kg, 5 Deficit HSPU

Super Youth 4:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Sumo Deadlift-Technique, Progressions

(C) Individually for time-6 rounds 5 Sumo Deadlifts 120/80kg, 2/1muscle ups(If you do not have a muscle up you will do 5 pullups & 5 Ring Dips as a substitute)

Beginner 6am & 7:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Sumo Deadlift-Technique, Progressions

(C) Individually for time-6 rounds 5 Sumo Deadlifts 100/60kg, 5 Pushups 

Intermediate 6am & 6:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Sumo Deadlift-Technique, Progressions

(C) Individually for time-6 rounds 5 Sumo Deadlifts 120/80kg, 2/1muscle ups(If you do not have a muscle up you will do 5 pullups & 5 Ring Dips as a substitute)

Advanced 5:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Individually for time-6 rounds 5 Sumo Deadlifts 135/90kg, 5 Deficit HSPU 2x20plates/1x20plate

Focus- (A) As fast as possible. Warm Up thoroughly (B) This is a repeat section of a workout we struggled with last time round. The deficit HSPU work with have done should have prepared you for a better result today.