Strength

Deadlift 2-2-2-2-2

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

WOD

AMRAP in 12 Minutes
10 Alternating Dumbbell Power or Squat Snatch 45/30 lb
50 Double Unders

Workout notes: In today’s workout you have the option of performing alternating dumbbell squat snatches if you would like to add an extra challenge to this workout.  Remember that the dumbbell squat snatch requires great mobility and unilateral strength so practice the movement with a light dumbbell and work on getting full range of motion.  Your heels should stay on the ground while your chest is upright with the dumbbell overhead.  If you are unable to perform a full range of motion rep stick with power snatch for now, either movement will be considered “Rx” so do what is most appropriate for you.