Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 5 Minutes

5 Sumo Deadlift High Pull 95/65 lb
5 Thruster 95/65 lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but you should be able to do that when you are fresh and probably for a few rounds at least with your chosen weight. For this workout choose a weight you can move fairly easily and attempt to minimize your transition time between movements working continuously for all 5 minutes.