Warmup

30″ Banded Goodmornings
30″ Down Ups
30″ Pigeon L
30″ Pigeon R

Strength Skill

Deadlift

Basis + POP

15 Minutes to build to a heavy 1 rep Max

Every 2’30 x 5
3 Reps – Reset & Go @ 80% of 1RM

WOD

Donny
21-15-9-9-15-21 Reps, For Time

Deadlifts (100/70)
Burpees

Points of Performance for a Deadlift

• Drive through your heels as you stand up, keeping the bar in contact with the legs
• Maintain a strong lumbar curve
• Hips and shoulders rise together at the same time
• At the top of the knee extend the hips, finish the rep with hips and knees fully locked out and open with shoulders behind the bar

Tips and Tricks for a Deadlift

• Insure proper tension before pulling weight off the ground
• Do not have slack in the arms, hamstrings, or back

POSTWOD:

5 Rounds for time:
Max Set Double Unders

* Focus on straight high jump
* Breathing
* Not fast but controlled reps