Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Alternating Dumbbell Snatch 45/30lbs

Run 200M Between Rounds (workout starts with snatches)

Workout notes: We’re going to end up doing a lot of snatches!  Make sure you address the dumbbell with a proper setup. You are pull off off the ground so your hips will be elevated but instead of yanking the DB off of the ground you’ll want pull it to below the hips and then open up as if you are jumping off of the ground and finally finish with the arm. Choose a dumbbell with which you can bring safely to the ground.  This is a repeat workout!