Deadlift City

Warm up
3 Rounds
10 good mornings with an empty bar
10 Rdls
10 Regular deadlifts.

After a few weeks of heavy weight and low reps we are going to get into a few weeks of higher reps, lower weight. GOOD TECHNIQUE
4 sets of 7 Deadlifts at around 50 percent BUT we want you to pause for 2 seconds when the bar is 3 or 4 inches of the ground. We are going to drill that positional work. This shouldnt be heavy, but it’s going to suck. Don’t drop the bar between reps, lower back down. you can reset if you want at the bottom, but don’t take more than a few seconds between reps

Wod-
5 Rounds for time *take your bike and rower outside if you want
10 Cals on bike or rower
10 DB push press 70/50 (double)
10 Cals on bike or rower
10 DB deadlifts

*this is supposed to be 2 dumbbells, pick your weight wisely. try to pick something you can can do 10 unbroken on. there’s nothing wrong with scaling. goal is intensity.