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
400M Run
21 Box Jump 24/20″
12 Two-Arm Dumbbell Push Press 45/30lb

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice if you are worried about safely making he jump.  We’re looking for a push-press for this workout so the weight should be a bit lower than what you could push “jerk”.  Your drive will be fatigued from the box jumps so take that into account when choosing your weight. Make sure sure large sets are reasonable when you are fresh because they will get very difficult when you are fatigued!