Warm Up

30 seconds work/10 seconds Rest x 2 Rounds

Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges

Strength

High Hang Clean to Clean

Every 1.5 minute on the minute x 7 rounds
High Hang Clean to Clean x 2 reps

Bench Press

Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set

WOD

For Time – 12 minute Time Cap

COMPETITIVE

21 Clean and Jerk (95 / 65)
15 DB Bench Press (50 / 35)
15 Clean and Jerk (105 / 75)
15 DB Bench Press (50 / 35)
9 Clean and Jerk ( 115 / 85)
15 DB Bench Press (50 / 35)

PERFORMANCE

21 Clean and Jerk (45 /35)
15 DB Bench Press (35 / 20)
15 Clean and Jerk (65 / 45)
15 DB Bench Press (35 / 20)
9 Clean and Jerk ( 85 / 55)
15 DB Bench Press (35 / 20)

LIFESTYLE

21 Clean and Jerk
15 DB Bench Press
15 Clean and Jerk
15 DB Bench Press
9 Clean and Jerk
15 DB Bench Press