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July 27, 2017

Skill

Deadlift
3-3-3-3-3

Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body mechanics as you slowly increase in weight.  Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar.  Be sure to maintain your posture for all 3 reps of each set and as you increase in weight.

WOD

AMRAP in 12 minutes
9 Deadlifts 135/95lb
6 Burpees
3 Power Cleans 135/95lb

Workout Notes: Today’s workout features some very light deadlifts and a manageable power clean with a few burpees thrown in between.  Judge your weight for this workout by the power clean. You should be able to complete the power cleans unbroken during the early rounds with the weight you choose.  If you select the correct power clean weight it will guarantee that your deadlift is very light.  We’ve got vanilla burpees today so you will just have to jump and clap or reach over your head to complete each rep today rather than jumping over your bar.

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