Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift.  Be sure to maintain these good mechanics as you progress though each single at increasingly heavier weight.

WOD

AMRAP in 8 Minutes:

20 Alternating Dumbbell Snatch 45/30 lb

30 Air Squats

Workout Notes:  You will be able to quickly move through both of these movements so establish an sustainable pace in the first few minutes of the workout. As you fatigue remember to drop your hips to keep your torso more upright as you address the dumbbell for each snatch.