SPEED DAY 052209 F

Warm Up:

10-8-6-4-2 reps of:
Deadlift
135-165-185-205-225
OHS
75-85-95-105-115

Workout:

3 rounds for time of:
12 Deadlift @ 95% body weight /F 75%
24 Box jumps, M 24" / F 20"

SOURCE

Bonus: Skill Development

Kettlebell Complex (variant):
(see if you can do it without setting down the KB)

20 x Two Handed Swing
10 x One Arm Swing (each arm)
10 x Snatch (each arm)
10 x Figure 8 (front-to-back)
10 x Figure 8 (back-to-front)
10 x Goblet Squat
10 x Standing Press (each arm)
10 x One Arm OHS (each arm)
20 x One Arm Swing (alternate above head level)

Post current body weight, load used, and time for the "workout" section to comments.