SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

7 Rounds with one minute on each station

Wall ball shots 20/14 lb
Power cleans 135/95 lb

Workout notes

We’ll have a clock set for fourteen minutes for this seven round workout.  In each round you’ll spend one minute working on wall ball shots before transitioning to power cleans for another minute of work.  There is no rest between rounds so treat this similar to a longer AMRAP where you don’t have prescribed rest.  Add rest strategically so you can work continuously for the entire workout.