For Time
200 m run
21 - 15 - 9
Deadlift Guys @ 135 Girls @ 95
Step Back Burpee
200 m run
Remember when deadlifting that your feet are going to be shoulder width apart with the bar tight to your shins to start. Your body should almost resemble the number four and ensure that your spine is in a neutral position while maintaining the ever important lumbar curve. Your shoulders should be located just in front of the bar or directly overtop of it. When you initiate your pull, the pull begins through the upper portion of your back then followed by the legs with the force being exerted through the heals and not the toes. When the bar passes the knee cap you need to push your hips in to aid in helping you stand. Your arms are just hooks used to hold the weight. They do NO pulling at all. Your trapz should be relaxed. At the top of the movement your entire body should be in alignment.If you have difficulty holding onto the weight try using a mixed grip with one hand facing forward and the other hand facing backwards. If your hands are slippery then utilize the chalk to help hold the weight.
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