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October 13, 2014

Strength

Deadlift

8-5-5-3-3-3-3

Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   Take this time to judge your performance by your movement.  Your back should be flat and your legs track uniformly over the feet.

WOD

AMRAP in 10 Minutes
10 Box Jumps 24/20″
10 Alternating Dumbbell Snatch 45/30lbs
10 Push-Ups

Workout notes:   The box jumps and snatches are very similar movements s0 consider all 20 reps as you start pacing.  The push-ups will likely be the most difficult movement  for most folks but you’ll get some recovery during the box jumps and snatches.  If if works for you, start moving through the jumps and snatches while your arms recover and then transition into push-ups and repeat.

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