Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 3RM, 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 through each set and as you increase in weight.

WOD

for time

15-12-9-6-3
Deadlift 225/155 lb
Burpee Box Jump 24/20″

Workout notes

We’re also doing deadlifts in today’s metcon.  You should have a good idea what a heavy load would be for you after the skill work.  For the workout we want a weight that is somewhere in the 60% range of a max effort lift.  You will want to be able to complete each round in the smallest number of sets possible.  This workout is short and with only 90 reps total falls into the sprint category.  Do your best to keep moving quickly and perform those burpees as fast as possible.