Foundational MovementDeadlift

Set-up: 

• Stance is with the heels between hip width and shoulder width 
• Weight in heels 
• Keep the chest up and brace the abdominals to maintain a neutral spine 
• Shoulders over or slightly in front of the bar 
• Bar in contact with the shins 
• Arms straight 
• Symmetrical grip outside the knees, just wide enough to not interfere with knees 
• Head neutral or looking on the horizon 

Execution: 

• Drive through the heels 
• Extend legs while hips and shoulders rise at the same rate 
• Once the bar passes the knees, the hip opens 
• Bar maintains contact with the legs the entire time 
• On return to the floor, push hips back while the shoulders move forward, delaying the knee bend 
• Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position 

Finish: 

• The movement finishes with the bar lifted to full extension of the hips and knees 

Strength

Deadlift: E2MOM 5 sets, 5 reps

Add weight each round as long as your form is maintained

WOD

Deadlifts & Double Unders

10 Deadlifts (275/185, scale: approx 60% of your heaviest 5 rep) 

10 Double Unders (20 singles or 10 jump/tucks)

8 DL

20 DU (40 singles or 15 jump/tucks)

6 DL

30 DU (60 singles or 20 jump/tucks)

4 DL

40 DU (80 singles or 25 jump/tucks)

2 DL

50 DU (100 singles or 30 jump/tucks)