Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

For time
800M Run
50 Kettlebell Snatch 24/16kg
50 Wall ball Shots 20/14lbs 10/9′

Workout notes: Today’s workout is a chipper.  This workout is a bit longer that what would normally be a sprint for most people. You want to move through each movement quickly but pace yourself by breaking up the reps into manageable sets that don’t have you hitting failure.   For the kettlebell snatch we usually mean for them to be done from the hang position unless stated otherwise. Use whatever set sizes you find works for you but try to distribute equally between both arms.