Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

AMRAP in 7 Minutes

4 Front rack walking lunge steps 155/105 lb
7 Hang power cleans 155/105 lb
10 lateral burpees over the bar

Workout notes

This workout is a shorter workout with three difficult movements. The suggested barbell load is on the heavier side.  Especially when you consider how difficult lunges can be.  Remember that you are performing a unilateral movement which means most of the work is done by one leg.  Everyone should thoroughly test the barbell portion of this workout with their chosen weight to make sure they loaded the bar correctly.