Warm Up

Every 3 minutes on the minute x 3 rounds

10 penguin jumps
10 med ball sumo deadlift high pull
10 med ball half squat cleans
10 med ball deadlifts
Double under practice remaining time
Deadlift and hang clean demo/progressions/teaching
Deadlift and hang clean warm-up/practice/form checks

Strength

Every 2 minute on the minute x 10 rounds

Deadlift x 1 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 1 rep max.

WOD

Competitive:
4 rounds
in 2:30 complete
8 hang cleans (145 / 100)
max double unders
REST 1 MINUTE

Performance:
4 rounds
in 2:30 complete
8 hang cleans (105 / 75)
max double unders or double singles (count misses)
REST 1 MINUTE

Lifestyle:
4 rounds
in 2:30 complete
8 hang cleans (75 / 50)
max single unders
REST 1 MINUTE