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

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 1 minute on the minute x 9 rounds

Pause at the knee Snatch x 2 reps

Every 1 minutes on the minute x 9
Pause at the knee Clean x 2 reps

*1 to 2 second pause – focus on good position

WOD

5 rounds For Time – 14 min. time cap

COMPETITIVE

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row

(M: 95-105-115-125-135)
(F: 55-65-75-85-95)

PERFORMANCE

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row

(M: 65-75-85-95-105)
(F: 35-45-55-65-75)

LIFESTYLE

3 Snatches (45 / 35)
30 Sit-ups
1 minute Row