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

3 Rounds for time

7 Cleans 185/125 lb
21 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout pairs heavy cleans with with kettlebell swings. The total rep count is low. Power cleans will be the fastest and most efficient style of lift. Practice dropping into the squat as much as need be to catch the weight cleanly.