Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 3 minute on the minute x 4 rounds

Clean x 5 single reps buidling weight each set

* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

For Time
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

COMPETITIVE

Deadlifts (225/155)
Bar-facing Burpees

PERFORMANCE

Deadlifts (135/95)
Bar-facing Burpees

LIFESTYLE

Deadlifts (75/55)
Burpees