Warm Up

Mobility:
30 Seconds Alternating Lunge to Twist
30 Seconds Dynamic Squat
30 Seconds Alternating Runner Stretch
30 Seconds Prayer Stretch
30 Seconds Ankle Stretch
30 Seconds Wrist Stretch

Movement Prep:
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Empty Bar Hang Muscle Cleans
5 Reps Empty Bar Front Squat
5 Reps Empty Bar Power Cleans
5 Reps Empty Bar Squat Cleans

Strength

Movement: Deadlifts
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:

WOD

EMOM 20 Minutes

Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (50/35)
Minute 3) 12/10 Cal Row
Minute 4) 6 Squat Cleans (135/95)

Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (35/25)
Minute 3) 10/8 Cal Row
Minute 4) 6 Squat Cleans (95/65)

Minute 1) 80M Run
Minute 2) 20 Dumbbell Snatches
Minute 3) 40 Seconds Row
Minute 4) 6 Squat Cleans

Coaching Notes
Form: Be Careful of Heel Striking During the Run and Keep Your Core Rigid During the Weighted Movements.
Stimulus: This EMOM Is a Great Opportunity to Practice a Couple of High Power Output Movements Under Fatigue. Adjust the Reps or Weight as Needed to Have at Least a 10 Second Rest After Each Set.