Skill

Deadlift
7-7-7-7-7

Work up to a strong effort set of seven 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 through each set and as you increase in weight.

WOD

AMRAP in 12 Minutes
20 Dumbbell hang clean & jerks 50/35 lb (10 each arm)
30 Double Unders
20 Walking lunge steps
30 Double Unders

Workout notes

Today we have another task priority workout with a twelve minute time frame. You will be hanging on to a dumbbell again and performing large sets of hang clean & jerks.  Perform ten on each arm rather than alternating reps like we did yesterday with the snatch.  After completing all twenty reps you will have an additional two movements to tackle.  The lunges will be bodyweight only.  Even though we are ditching the dumbbell during the lunges maintain an upright posture just as if you were carrying an object.  We’ll cap off both movements with a set of thirty double unders.  Scale first by picking a number of reps you could do in about thirty to forty seconds before switching to single unders.