Pic: Angela Clancy.

Strength WoD:

For Load:

Deadlift

3 - 3 - 3 - 3 - 3*

*> 3 Second ECCENTRIC lowering of bar on each repetition. These are NOT 'Touch & Go' reps. Quick re-set each time.
*> 5 'HIGH' Box Jumps after each set. You choose the height. NO rebounding or jumping off box. Step down. These are Static-starting concentric jumps. Assume the bent knee/hip position, pause, then jump from there. No reflex action jumps.
Yesterday we went long and 'gymnasty'. Today we go Heavy! The deadlift is arguably as valuable as the squat for its functionality. Picking things off the floor (& putting them down again) are part of everyday life. Today we have added a tempo on the lowering of the bar to recruitment more muscle fibres and in turn build more strength. We also are NOT doing these as Touch & Go sets. We want you to lower down in 3 full seconds. Quickly reset yourself and drive back up from that dead start. (Note: DON'T take your hands off of the bar between reps).
This may see you struggle to get your 'normal' 3-rep numbers off the floor. You go with what your body will allow for on the day. (Read the bold writing below!!)
Hold the standards. Form is priority as always.
Scale As needed.