Warm Up

30 seconds work / 10 seconds rest / 1 rounds

Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat snatch

30 seconds work / 10 seconds rest / 1 rounds

Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat lean

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 3 minute on the minute x 3 rounds

Snatch Deadlift to Power Snatch x 4 reps

Every 3 minutes on the minute x 3
Clean Deadlift to Power Clean x 4 reps

*1 rep is the combined deadlift touch the floor and clean/snatch.

WOD

5 Rounds for Time

COMPETITIVE

10 Cleans (135 / 95)
10 Pull-ups

PERFORMANCE

10 Cleans (105 / 70)
10 Jumping Pull-ups

LIFESTYLE

10 Cleans
10 Ring Rows