Weightlifting
Sumo Deadlift (10×3)

Focus on tight core with hip hinge. @60% of 3RM. Speed work here means pulling the bar off the floor with speed. Still want control back to the floor.

RED
For Time:
50 Wallballs 20/14lbs
25 Sumo DLHP 95/65lbs
30 Wallballs 20/14lbs
15 Sumo DLHP 95/65lbs
10 Wallballs 20/14lbs
5 Sumo DLHP 95/65lbs

WHITE
For Time:
40 Wallballs 16/14lbs
20 Sumo DLHP 75/55lbs
20 Wallballs 16/14lbs
10 Sumo DLHP 75/55lbs
10 Wallballs 16/14lbs
5 Sumo DLHP 75/55lbs

BLUE
For Time:
30 Wallballs 14/10lbs
20 Sumo DLHP 65/45lbs
20 Wallballs 14/10lbs
10 Sumo DLHP 65/45lbs
10 Wallballs 14/10lbs
5 Sumo DLHP 65/45lbs