Warm Up

30 seconds work / 10 seconds rest / 1 round

Hang Snatch Grip Dip and Drive
Hang Snatch Grip High Pull
Muscle Snatch
Power Snatch
Overhead Squat

30 seconds work / 10 seconds rest / 1 round

Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat

Clean Demo / Practice / Form Checks

Strength

EMOM x 10 rounds
Snatch High Pull to Hang Snatch x 2

EMOM x 10 rounds
Clean Deadlift to Hang Clean x 2 reps

Every 30 sec. x 15 rounds
Push Jerk x 1 reps

WOD

For Time – 6 minute Time Cap

COMPETITIVE

21-15-9-6

Row Cals
Ring Dips

PERFORMANCE

21-15-9-6

Row Cals
Foot Assisted Ring Dips or Push-ups

LIFESTYLE

1.5 min Row
21 Elevated Push-ups
1 min Row
15 Elevated Push-ups
30 sec Row
9 Elevated Push-ups
20 sec Row
6 Elevated Push-ups