Strength

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 though each set of three and as you increase in weight.

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18…
Medicine Ball Cleans 20/14 lb
Push-Ups

Workout notes: This workout has two movements that seem simple on their exterior but require a great deal of attention to technique. Give the Medicine ball clean an honest effort. Open up with your hips all the way the top of the rep and  be sure to stand up all the way.  Remember no snaking or worming on push-ups! If you have to scale the movement drop down to your knees or elevate your hands.