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

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 1 minute on the minute x 9 rounds

Snatch Deadlift to Power Snatch x 1 reps

Every 1 minutes on the minute x 9
Clean Deadlift to Power Clean x 1 reps

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

WOD

3 Rounds for Time

COMPETITIVE

50/45 cal Bike
25 Burpee Shuttle Runs

PERFORMANCE

45/35 cal Bike
25 Burpee Shuttle Runs

LIFESTYLE

2 minutes cal Bike
25 No Push-up Burpee Shuttle Runs