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January 23, 2014

Strength
Deadlift 3×2 ~ 90%

Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy.

WOD

5 Rounds for time
10 Power Clean 135/95lbs
15 Push-Ups

Off Ramp WOD

3-5 Rounds
10 Power Clean
15 Push-Ups

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