Skill

3RM Deadlift

Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body mechanics as you slowly 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 for all 3 reps of each set and as you increase in weight.

WOD

3 rounds for time
400m Run
10 Hang Power Snatch 115/85lb

Workout Notes: For today’s workout we will be working with a medium weight hang power snatch.  You do not need to be able to do 10 reps unbroken with the weight you choose.  Plan to break up each set of 10 into 2-3 sets.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position before any of your sets. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Much of the workout will be spent running so push the pace if you can!