Deadlift Safety Protocol:
Round back vs arched vs neutral back on Deadlifts
Deadlift Hip PositionDeadlift lowering the bar
Wednesday

Level II
Warm-up:
Dynamic Mobility x 10 min
Spend 5-10min building weight in deadlift and warming up pull-ups

WOD:
20min AMRAP
10 strict pull-ups
10 deadlifts (275/185)
100ft burpee bounds

Post WOD:
Single arm KB overhead squats
3×10 each arm
*These are going to be tough, especially under fatigue. If you have mobility issues on this, use this time to fix them.

Level I

Warm Up
10 min
Run 200m
5 Push Ups
5 Air Squats
10 Jumping Jacks
10 Lunges
20 Mountain Climbers

Skill:
Mobilize for Squat and Front Rack
Front Squat  develop position at the bottom of the squat
Front Squat  3 x 3 easy weights

Strength
Strict Press: 3 x 5 at 65%
Dumbbell Strict Press: 5 x 8-12
– superset these dumbbell bentover row, also sets of 8-12

WOD:
15 min AMRAP
400m Run
21 Goblet Squats  35/20#
12 Hand-Release Push Ups

 

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