Warm Up
Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer 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 Db Split Jerk per Side
6 Reps Box Step UPS
3 Reps Box Jumps
Strength
Cleans
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Clean Pulls
Sets X Reps: 2 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM
WOD
12 Minute AMRAP
COMPETITIVE
20 Single DB Split Jerk (35/25)
15 Box Jump Over (24/20)
15/11 Air Bike
PERFORMANCE
20 Single DB Split Jerk (25/15)
15 Box Jump Over (20/20)
15/11 Air Bike
LIFESTYLE
20 Single DB Split Jerk
15 Box or Plate Jump Over
40 seconds Air Bike
Stimulus: This Is a More Classic Mixed Full Body Workout. Try to Keep a High Level of Power From Movement to Movement.