SKILL

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day

WOD

AMRAP in 10 Minutes
30 Double Unders
10 Dumbbell hang clean & jerks 50/35 lb

Workout notes

We have two movements in today’s workout.  Each round starts with a small set of double unders.  This workout is a great opportunity to work on the skill. If you are just getting started with double unders but aren’t sure how long thirty reps will take you decide on a number of reps you could complete in about thirty to forty-five seconds and scale the number in each round to that amount.  If you start failing reps give yourself a minute max and move on to the dumbbell.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.  Each round includes ten dumbbell hang clean and jerks.  Break up the set of ten in any way you see fit but do distribute the work evenly across both arms.  You can alternate every rep or do small sets on each arm.  Use a dumbbell weight light enough that you could perform all ten reps in a row when you are fresh.

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