Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

for time
70-50-30
Wall ball shots 20/14 lb 10/9′
35-25-15
Kettlebell swings 32/24 kg

Workout notes

Today’s workout pairs a “pushing” and a “pulling” movement in each round.  Both movements are weighted so even though they compliment each other there will be some difficulty in sustaining your output for all three rounds.  We also have larger set sizes so plan on breaking up the reps early so you can keep the intensity high as you go.