Warm Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization

On Coaches Call Out
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
3 Reps Lunges per Side
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ Workout Weight With a 2 Seconds Pause at the Knee

Strength

Power Cleans
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM

Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM

WOD

10 Rounds

COMPETITIVE

10 Deadlifts (135/95)
5 Wall Balls (20/14)

PERFORMANCE

10 Deadlifts (95/65)
5 Wall Balls (14/10)

LIFESTYLE

10 Deadlifts
5 Wall Balls

Stimulus: Quickly Cycle the Deadlifts, They Should Feel Fairly Light at the Beginning but You’ll Be Fighting to Go Unbroken Near the End.