Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Second
Leg Swings Forward X 30 Seconds per Side
Leg Swings Sideways X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Scap Pull-Ups X 30 Seconds
Inchworms X 30 Seconds
Movement Prep
Hang Power Cleans X 8 Reps
Box Step-Ups X 8 Rep per Side
Hang Power Snatch X 8 Reps
Hang Squat Clean X 5 Reps
Box Jumps X 5 Reps
Hang Squat Snatch X 5 Reps
Strength
Deadlift
In 20 Minutes
Build to a Heavy 3 or 3 Rep Max
WOD
AMRAP 7
COMPETITIVE
5 Hang Power Cleans (95/65)
10 Box Jump Overs (24”/20”)
5 Hang Power Snatch (95/65)
10 Box Jump Overs
PERFORMANCE
5 Hang Power Cleans (75/45)
10 Box Jump Overs or Step Overs (24”/20”)
5 Hang Power Snatch (75/45)
10 Box Jump Overs or Step Overs
LIFESTYLE
5 Hang Power Cleans
10 Box Step Overs
5 Hang Power Snatch
10 Box Step Overs