Deadlift
Warm Up
A. General (5 min)
2 rounds:
200 m easy Run
10 Air Squats
10/10 Arm Circles
20 sec Hollow Hold.
B. Specific (7 min)
2 rounds:
10 Scap Push-Ups
15 Band Pull-Aparts
10 Empty-Bar Bench Press (2-sec pause)
8/8 Light DB Row.
Force / Ability
Deadlift
Every 2:30 x 6 sets
Sets 1-2: 5 reps @ RPE 6.5-7
Sets 3-4: 4 reps @ RPE 7-7.5
Sets 5-6: 3 reps @ RPE 7.5-8.5 (cap RPE 8.5; no grinders)
After each bench set: 8/8 DB Row @ ~50 / 35 lb (RPE 7)
Score: Bench working weight
Spotter or safety arms every set.
Scaled: DB Bench Press 6 x 8 @ RPE 6-7.
Cues: scapulae pinned, feet planted, bar to lower chest.
WOD
For Time - 30-20-10
Pull-Ups
DB Snatch (50/35)
Time cap 15 min