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November 16, 2016



Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they 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 as you progress though each set of five and as you increase in weight.


AMRAP in 10 Minutes
5 Power Cleans 205/145 lb
3 Front Squat 205/145 lb
1 Push Jerk 205/145 lb

Workout notes: Three complicated lifts in today’s workout! The benchmark weight for this workout is on the heavier side than you might normally see in a lightweight metcon like yesterday’s strict press. Think about using this opportunity to try a slightly heavier weight than what you might normally do but make sure you can perform all three lifts with proficiency.  If you do attempt a heavier weight keep in in the 65-70% range of what you normally lift.

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