Strength:
Deadlift
5-5-5-5-5 (plus 3 warm up sets)
WOD:
AMRAP 8
1-2-3-4…
Power Clean
Front Squat
We’re going to get our deadlift on today! Start with 3 warm up sets and then we’ll work through 5 working sets of 5 reps.
As always, keep good form throughout all the sets. That means feet underneath your hips, vertical shins with your knees set up behind the barbell, tight hamstrings, upright chest to keep that lower back locked in nice and tight. Your shoulders should actually be forward of the bar in a good deadlift set up.
Think about pushing through the floor with your feet. Maybe even think about ripping a piece of paper in half on the floor under your shoes. Your back is only there to stabilize your core, not to do any of the pulling. Protect your back!
Then we are going to load up a barbell with some moderately heavy weights (135/95) – it is strength day…and work through ascending reps of power cleans and front squats over 8 minutes.
So, start with one of each, then 2 cleans and 2 front squats, 3 cleans and 3 front squats, etc.