Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

AMRAP in 15 Minutes

10 Chest to bar pull-ups
200M Run with medicine ball 20/14 lb
30 Jumping alternating lunge steps

Workout notes

Today’s workout is a longer duration triplet with a few familiar movements but we’re ratcheting up the difficulty a little bit in our benchmark version.  In the chest-to-bar pull-up the goal is to make contact with the pull-up bar just below the collarbone and at the peak of your pull-up while your chin is over the plane of the bar as well.  This usually means a little bit more strength and coordination required to successfully kip so be prepared to tackle those in smaller sets than you would with chin over bar pull-ups.  For each run you’ll carry a medicine ball along with you.  Carry the ball any way that you prefer but try to keep the intensity up and move quickly rather than using those runs as extended rest periods.  The jumping lunges are probably going to feel like the most demanding part of the workout if you are repping out quick and explosive jumps from the bottom of the lunge position. Try knocking those out in smaller sets if you can’t make it through all thirty in a row.  The first option for scaling would be performing the root of each movement without the added difficulty.  Chin-over-bar pull-ups, unweighted running and walking lunge steps are great options and still hold on to the intended stimulus.