LEVEL 1

ACTIVATION:

3min sled pull (65/45)

  • 3x10"/10" PVC Sumo Box BS
  • 3x10"/10" PVC Sumo DL
  • 3x10"/10" PVC Push Jerk

Crossover Symmetry Activation 

SKILLS:

5min working on DU skill

STRENGTH:

4x2 Sumo Box Squat EMOTM (60% of 1 RPM, add 25% band tension).

4x2 Sumo Speed Deadlift EMOTM (50-75%, add 25% band tension)

WOD:

9-6-3-3-6-9 reps each of:

  • DL (135/95)
  • S2O (95/65)
  • 4x SU (so reps are 36,24,12,12,24,36)

COOLDOWN:

3min row (strapless) cooldown

2x 1min hollow rock hold hang from bar

RECOVERY:

Crossover Symmetry recovery 

8min slow PC and hip release

LEVEL 2

ACTIVATION:

3min sled pull (90/65)

  • 3x10"/10" PVC Sumo Box BS
  • 3x10"/10" PVC Sumo DL
  • 3x10"/10" PVC Push Jerk

Crossover Symmetry Activation 

SKILLS:

5min working on TU skill

STRENGTH:

4x2 Sumo Box Squat EMOTM (60% of 1 RPM, add 25% band tension).

4x2 Sumo Speed Deadlift EMOTM (50-75%, add 25% band tension)

WOD:

9-6-3-3-6-9 reps each of:

  • DL (185/125)
  • S2O (135/95)
  • 3x DU (so reps are 27,18,9,9,18,27)

COOLDOWN:

3min row (strapless) cooldown

2min hollow rock hold hang from bar

RECOVERY:

Crossover Symmetry recovery

8min slow PC and hip release