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

Pause at the knee Snatch x 1 reps

Every 1 minutes on the minute x 9
Pause at the knee Clean x 1 reps

*1 to 2 second pause – focus on good position

WOD

21 – 15 – 9 (12 minute cap)

COMPETITIVE

Hang Squat Cleans (95 / 65)
Burpee over Bar

PERFORMANCE

Hang Squat Cleans (45 / 35)
Burpee over Bar (step over)

LIFESTYLE

Hang Squat Cleans
No Push-up Burpee over Bar (step over)