Warm up-
4 Rounds
10 Good mornings
10 Rdls with empty bar
10 Deadlifts with an empty bar

Dead Lift
1-1-1-1-1-1-1 Working to a one rep max or as near to a 1 rep max as you want to be. Not everyone is comfortable deadlifting for a 1 rep max. Thats fine. Work on technique
If you are unable to brace probably and your form is breaking, set the ego aside and call it day. Rounded back, collapsing in the midline, hinging several times as your dragging the bar up your legs. don’t do that. if you have to break good form it’s too heavy


Wod
14 Minutes Amrap
12 Single DB hang clean and jerk (6 each arm) 70/50
12 Box step overs with your single DB (carry it how you want
200 M run