Warm Up
Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
Strength
Clean + Front Squat
Sets X Reps: 5 Sets X 1+1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 2 Reps @ 90% 1 Rep Max / E2MOM
WOD
12 Minute AMRAP ~ In Pairs
COMPETITIVE
30 Cal Bike (Split)
20 Single Db Hang Snatches (Each) (35/25)
PERFORMANCE
24 Cal Bike (Split)
20 Single Db Hang Snatches (Each) (25/15)
LIFESTYLE
18 Cal Bike (Split)
20 Single Db Hang Snatches (Each)
Coaching Notes:
Stimulus: You’ll Have a Very Short Break While Your Partner Does Their Calories, However You’ll either Be Going From the Bike or Onto the Bike Tired. the Bike Is Split, However the DB Snatches Are Done Together (Not Sync).