30 Min to est 1RM Deadlift

Suggested reps leading to 1RM: 5@50%, 4@60%, 3@70%, 2@75%, singles at 80-95% jumping either 5 or 10% depending on feel.  Then old 1RM, then 5% above that.  If successful, keep going up in 3-5% increments.  We’ve hit some good work on pause deadlifts to stretngthen up one of the most common sticking points for folks and made us more secure coming from the ground.  Try to push yourself to a go 1 rep, but do not sacrifice form to get a big weight.  Be smart and keep your form on point!


For Time:

30-20-10   Dumbbell Thrusters (45/30)

15-10-5     Toe2Bar


So, WOD starts with 30 DB Thrusters, then 15 T2B, then 20 Thrusters, then 10 T2B, then 10 Thrusters, and finishes with 5 T2B


Scaling Options:

DB weight -> as needed


T2B –K2E -> Hanging knee tucks


Cool Down:

Hang from pull up bar – 2 min


Pigeon pose – 2 min per side

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