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 1.5 minute on the minute x 7 rounds

Pause at the knee and mid thigh Snatch x 2 reps

Every 1.5 minutes on the minute x 7
Pause at the knee and mid thigh Clean x 2 reps

*1 to 2 second pause – focus on good position

WOD

3 Rounds (16 min Time Cap)

COMPETITIVE

12 Deadlifts (135 / 95)
9 Hang Cleans
6 Push Press
400m Run

PERFORMANCE

12 Deadlifts (95 / 65)
9 Hang Cleans
6 Push Press
400m Run

LIFESTYLE

12 Deadlifts
9 Hang Cleans
6 Push Press
2 minutes cardio of choice