Warm Up

30 seconds work / 10 seconds rest / 2 Rounds

Shuttle Runs
Push-up Negative
Bodyweight Squat Hold
Band Good Morning
Scap Pull-Ups
Long Jump

1 Round on Coach Call Out

4 Hang Clean Grip Dip and Drive
4 Hang Clean Grip High Pull
4 Muscle Clean
4 Power Clean
4 Push Jerks

Strength

Every 2 Minutes on the Minute X 5 Rounds

Deadlift X 3 Reps / Build

Every Minute on the Minute x 10 Rounds

Power Clean / Build

WOD

For Time – 12 minute Time Cap

COMPETITIVE

30 Clean and Jerks (135/95)

PERFORMANCE

30 Clean and Jerks (95/65)

LIFESTYLE

30 Clean and Jerks