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1/18/23 Sumo deadliftx4

Warm up

1 minute bike

30 second sumo stance squat hold

Then

3 rounds

5/5 lateral lunges

10 kb sumo high pulls

20/20 second side plank


Strength

Sumo deadlift-Build a heavy 4

Practice handstands in between


Conditioning ABABAC

A-50 m overhead carry

50 m front rack carry


B-EMOM2

2 sumo deadlifts


C-3 minute max step ups 35s/20s


Accessory

100 banded good mornings

100 sit ups


Oly WOD

EMOM5

Pre strength

2 clean pulls ahap

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