Skill

Deadlift
4-4-4-4-4

Work up to a strong effort set of four 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

for time

12-9-6-3 *
Power clean 205/145 lb

* 100M Run after each round

Workout notes

Today we have another task priority workout with one low rep barbell movement and a short run after each of the four rounds in the workout.  We have a total of thirty reps in total so use a load that is slightly heavier than what you might normally use in a higher rep metcon.