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

2 Rounds for time
15 Dumbbell Snatch Left Arm 45/30 lb
200M Run
15 Dumbbell Snatch Right Arm 45/30 lb
200M Run

Workout notes: This workout is two rounds but you will be performing each movement a total of four times.  With the dumbbell snatches we are adding the stipulation that you perform an entire set on one arm without alternating and performing another set on the other arm.  Of course that doesn’t mean that you need perform the rounds unbroken but you can tap the dumbbell on ground and start another rep as you would a “touch and go” rep on a barbell. If you were able to participate yesterday we had a workout in this same format but in a much longer time domain. Today’s workout should be a sprint so go for it!