SKILL

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 through each set and as you increase in weight.

WOD

4 Rounds for time
30 one arm russian kettlebell swings 32/24 kg
200M Run

Workout notes

Today’s workout is a simple couplet of running and odd object work.  We’re pairing a large set of one arm swings with a short two-hundred meter sprint.  Knock out the one arm swings by alternating between both arms in small sets. Switch off between arms as often as you like if you want to keep the kettlebell moving and keep the intensity high but try to distribute the work evenly across both arms.  The one arm swing complicates things a little bit as that movement is a bit more difficult than its two armed cousin.  Swinging the kettlebell with one hand takes away most of the pulling force from the arms and puts a premium on the glutes and low back.  Do your best to create vertical drive from the hips and core rather than just pulling the kettlebell up with your arms. The run is fairly short so do your best to keep your pace up here.