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November 30, 2015

Strength

Deadlift
4-4-4-4-4

Work up to a strong effort set of 4 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of four and as you increase in weight. This rep count might feel a little unfamiliar and that gives you a unique opportunity to compare with your 3RM and 5 RM if you have those recorded.

 

WOD

For time

21-18-15-12-9-6-3
Sumo Deadlift High-Pull 75/55 lb
Push Jerk 75/55 lb

Workout notes: The suggested load for this workout is fairly light but the rep count is high so you should be looking to perform large sets  during each round.  The push jerk is what we have in the workout description but really what we’re looking for is shoulder to overhead.  If a push press or strict press is appropriate for you on  this workout that’s perfectly okay but we don’t want to load to get so heavy that we’re forced to do split jerks.

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