GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 6 at 80% of your 1 rep max, and build in weight )
AMRAP 9
3 Strict Pull Ups
6 Burpees to Bar (jump and reach)
9 KB Sumo Deadlift High Pulls
MCx: 70/53
MAx: band, 53/35
MVx: jumping pull ups or ring rows, in + outs, 35/26
GOALS + GUIDANCE: Start every round with 3 perfectly strict pull ups to build upper-body pulling strength. Do the pull ups unbroken for as long as possible. Keep a moderately uncomfortable pace on the burpees, jumping and touching a target 6″ above your reach. Then the sumo deadlift high pull will feel super light after doing heavy sumo deadlifts (no arm pull). Choose a weight for the high pulls that you can do unbroken every round. Target 4-5 rounds