Friday Workout: Deadlift/Pull-up, 15-10-5

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SKILL

A1. Deadlift, 5 reps x 3 sets, rest 10 seconds

A2. Strict Pull-up, AMRAP (-2) x 3 sets, rest 1-2 minutes

Notes: A1 and A2 are supersets – perform a set of 3 deadlifts and then perform a max set of strict pull-ups (i.e. with about 10 seconds of “transition” time).  Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 3 sets.  If you cannot perform more than 5 strict pull-ups, modify to ring rows (can elevate feet, add tempo, etc. – no kipping or bands).

Deadlifts working sets should be between 70-80%. Record deadlift weight and pull-up reps for each set.

WOD

Level 1

15-10-5 Reps of Each For Time:

• Thruster (Use dumbbells if needed)
• Burpee

Level 2

15-10-5 Reps of Each For Time:

• Squat Clean Thruster (115/85)
• Bar Facing Burpee

*10 Minute Cap

Be careful about bouncing bars when dropping overhead. Never drop bar with just 10# bumpers on each side from overhead.

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