Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

5 Rounds for time
21 Sit-ups
15 Medicine Ball Cleans 20/14 lb
9 Sumo deadlift high pull 95/65 lb

Workout notes

Today’s workout is a five round triplet with a few of our fundamental movements.  Medicine ball cleans are performed with a light weight so you can focus on working on the mechanics of a squat clean. For each rep you should take the ball from the floor, open up your hips all the way and then drop into a full depth squat prior to standing up and finishing the rep.  The sumo deadlift high pull can feel like an upper body/arm movement but ideally it is mostly a posterior chain movement.  Use a wide stance with your feet far outside of your hips and your toes pointed out.  As you pull the bar from the floor drive the bar upward by creating vertical momentum with your hips.