A. Banded Speed Deadlifts, 8 sets of 50-60% X x 2 reps, rest about a minute between sets Note: the load should be such that the two reps are unbroken, with perfect mechanics and acceleration towards the top of the lift. Do not sacrifice speed for the load. If you find yourself slowing down on the way up, unload the bar. Banded Speed Deadlifts-Demo B. For Time: 15 Ground to Overhead (135/95) 10 Burpees Over Bar 15 Ground to Overhead
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