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

AMRAP in 12 minutes *

Alternating Dumbbell Snatch 50/35 lb

* 6 Burpee pull-ups every 90 seconds

Workout notes

Today’s workout comes in a familiar format but with different timing that we have seen in the past.  We’ll use a ninety second timer and set the clock for eight rounds.  Complete six burpee pull-ups every round and then use your remaining time to score alternating dumbbell snatches.  For the burpee pull-ups use a bar that is just outside your reach such that you need to pass through a portion of a strict pull-up.  Essentially it’s a burpee plus a jumping pull-up.   After you complete all six reps get working on dumbbell snatches.  Your score will be your total number of snatches.