Strength

Deadlift 5-5-5-5-5

Work up to a strong effort set of five 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 five and as you increase in weight.

WOD

AMRAP in 8 Minutes

15 Box Jumps 24/20″
12 Kettlebell Hang Snatch 24/16 kg

Workout notes: This time priority couplet that includes the difficult kettlebell snatch.  For this movement reps from the hang are standard although you may start your first rep in a set from the floor if you like. The kettlebell snatch usually requires a little bit different approach that the barbell snatch.  Start with a light weight and practice the movement from the top down by “unwinding” at the wrist.  When you perform the workout open your hips aggressively, lead with your elbow and rotate at the wrist before punching up.