Warm Up

2 Minutes of Cardio or General Warm-up

Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts

WOD

3 Rounds For Time

COMPETITIVE

500m Row
20 Hang Cleans (65/45)
15 Push-Ups

PERFORMANCE

400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups

LIFESTYLE

300m Row
20 DB Hang Cleans
15 Elevated Push-Ups