1) Sumo Deadlift: 1RM in 10 sets. Rest 2:00
Sets should look like 3-3-2-2-1-1-1-1..
Beginner: 5 x 5.

Rest 2:00
2) Front Squat : Build to the heaviest load possible for 20 reps over the course of 4 sets.

Rest 2:00
– sets should look something like: 10-5-5-20 – sets of 10 to “feel things out” and then 1 set of 20 reps.

WOD

” Drowning Heavy Helen ”

3 rounds

Row 500 m

21 Kettlebell Swing (32/24)

12 Chest To Bar Pull Up

CAP 15

L3: Pull up/KBS (24/16)

L2: Banded PLU/KBS (20/12)

L1: Jumping PLU/ KBS (16/8)