Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Medball Deadlift, Curl, and Press

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 3 minute on the minute x 8 rounds

Round 1-2 x 5 single reps
Round 3-4 x 3 single reps
Round 5-8 x 1 rep

*This is a 1 rep max test, have fun and be safe.

WOD

4 Rounds for Time

COMPETITIVE

15 / 10 Cal Bike or 20 / 15 Cal Row
15 Deadlifts (185 / 135)

PERFORMANCE

15 / 10 Cal Bike or 20 / 15 Cal Row
15 Deadlifts (135 / 95)

LIFESTYLE

60 second Bike or Row
15 Deadlifts