The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the sumo deadlift, we will pause below the knee, on the way up.  In part 2, The first two rounds of this workout are the true work in today's piece. Once we get to the round of 18's, the workout is basically at it's end. Athletes that stay steady and consistent in the first two big rounds will set themselves up to hit the gas in the third and final round.

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Score | Time to complete work. Add 1s per rep if time capped.

Dumbbell Hang Snatches | 1-2 sets, completed in sets of 3 per arm before switching arms.

AbMat Sit-ups | Unbroken and smooth pace

Bike Erg Calories | 3:00, 2:00, 1:00 respectively.

Shoulders directly over the bar

Last week in the sumo deadlift we focused on the knees tracking over the toes.  This week let's focus on athletes pulling the chest up to keep the shoulders directly over the bar.  Use the cue “i want to read your shirt” to encourage them to pull the chest up.

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HANG DUMBBELL SNATCH

Reduce Loading
Reduce Reps 
Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings (Reduce Reps)
Empty Barbell Hang Power Snatches

SIT-UPS

Reduce Reps
Hollow Rocks

CALORIE BIKE

Reduce Reps
3:00-2:00-1:00 Time Caps
42-30-18/34-24-14 Calorie Row 
38-25-1212/30-20-10 Calorie Ski 
600-400-200m Run 
3:00-2:00-1:00 Efforts on Air Runner/Treadmill

Athletes should choose a strategy/pace goal for the round of 42's that will set them up to maintain or move slightly faster in the round of 30's. The bike is the longest part of each round and should be expedient, but planned so we don't burnout here.

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