5 Rounds

3 Deadlift (M-1.75BW/W-1.5BW)

3 Push Jerk (M-.85BW/W-.70BW)

3 minute rest between rounds.

Then…

AMRAP in 7 minutes:

7 Deadlift (135#/95#)

14 Burpee Lateral Bar Hops

Post loads and total rounds completed.

Coaching Tips:  Scale load and movement to match your current fitness level.  Warm-up thoroughly for both the deadlift and the push jerk.  The deadlift and push jerk loads should be heavy enough that you NEED the 3 minute rest.  After the strength portion of the workout, strip your bar to the desired weight.  The deadlift should be very light and take less than 20 seconds per round to complete, if it takes you longer, lighten the load.  The majority of your time should be spent on performing the burpee lateral bar hops, not resting between deadlift reps.