Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of  two 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 two and as you increase in weight.

WOD

Tabata Power Cleans 135/95 lb
Tabata Ring Dips
Tabata Power Cleans 135/95 lb
Tabata Ring Dips

Workout notes: We have two movements that we will perform with the Tabata interval of 8 rounds with 20 seconds on and 10 seconds off.  There is no break between stations so you will need to move quickly after your last set of cleans or dips as you transition.  Score this as you would a traditional Tabata interval. Your lowest score in any round will be your score for that movement.  You will end up with two separate scores. Start out conservatively and try to hold that number through BOTH rounds.