Warm Up

Mobility:
30 Seconds Alternating Lunge With a Twist
30 Seconds Dynamic Squat Stretch
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization

Movement Prep:
10 Scap Push Ups
10 Push UPS
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans

Strength

Movement: Hang Clean 
Sets X Reps: 6 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes

Movement: Clean Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% 1 Rep Max / Rest 1.5 Minutes

WOD

8 Minute AMRAP

COMPETITIVE

10 Double Dumbbells Deadlift (50/35)
10 Deficit Push Ups on Dumbbells

PERFORMANCE

10 Double Dumbbells Deadlift (35/25)
10 Push Ups

LIFESTYLE

10 Double Dumbbells Deadlift
10 Elevated Push Ups

Coaching Notes
Form: Maintain an Active Midsection So You Aren’t Snacking the Push UPS or Putting Too Much Strain on the Lower Back During the Deadlifts.
Stimulus: This Is a High Intensity Strength and Conditioning Workout. Both Movements Are Low Skill So You Can Focus On Moving With Intention and Intensity.