Hey there friends! Today we’re going after some heavy Deadlifts for strength and then dialing back the weight to use them in the WOD as well.
First, warm up to 85% of your 1RM (one rep max) and then complete four sets of 3 Deadlifts. These will be on the heavier side, and getting three consecutive might be a struggle. Each time you return the bar to the ground, reset your position and keep that back neutral. If you can’t get touch and goes for the reps, then take as little time as possible during your reset to get the next one done.
After completing your 4×3, take the weight down to RX (135/95) for the WOD. This one’s spicy, so be sure you have a weight you can clean up and then perform a Push Jerk from your shoulders to overhead 10 times. This movement will be the limiting factor for your weight on the bar. Keep in mind, every time you put it down, you have to clean it up again. With that said, if you knock it out on round three with 10 DL into 10 Push Jerks unbroken, it is probably too light. Oh, one last thing.
When you are finished with your 3 rounds of 20 Deadlifts and 10 Push Jerks, get to the rig and knock out 30 Chest to Bar Pull-Ups, or the hardest scaled option you can complete. You know, because you can.
Deadlifts 4×3@ 85%
3 Rounds for Time
20 deadlifts (135/95)
10 Push Jerks (135/95)
30 Chest to Bar Pull-ups