PRESS / SUMO DEADLIFT SUPERSET*

A1) Press:
8RM

Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

A2) Sumo Deadlift:
8RM

Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

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Exposure 5 of 8

5 Rounds for Time:
40 Russian Kettlebell Swings 24/16kg
15 Hand-Release Push-Ups
10 Strict Pull-Ups

Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.

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