Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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

3 rounds for time

30 goblet squats 32/24 kg
400 m run

Workout notes

This workout is a short couplet with one simple weightlifting movement and running.  The goblet squat is a great exercise for refining your squatting mechanics and increasing your strength and stamina as well.  Holding the kettlebell or a dumbbell just below the chin should help you keep your torso upright and at the same angle throughout the rep.  30 reps is on the larger side so break them up as needed and use first part of the run to let your legs recover a bit.  Keep in mind that the run constitutes a large part of the workout so you don’t want to take it too easy there!