Warm Up

Repeat For 5 Minutes
50 Plate Hopes
15 Plate Ground to Overhead
15 Air Squats

Strength / Skill Work
Coach Guided (perform as many reps as coach needs to address class technique)
8 Deadlift To Jump
8 Deadlift To Jump And Shrug
8 Power Clean

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Singles Of The Following Complex Building to Working Weight
Deadlift + Clean + Front Squat

WOD

For Time ~ 22 Minute Time Cap

COMPETITIVE

8 Front Squats (205/145)
1000m Row
16 Cleans (205/145)
1000m Row
24 Deadlifts (205/145)
1000m Row

PERFORMANCE

8 Front Squats (160/115)
900m Row
16 Cleans (160/115)
900m Row
24 Deadlifts (160/115)
900m Row

LIFESTYLE

8 Front Squats
800m Row
16 Cleans
800m Row
24 Deadlifts
800m Row

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Forward Fold Stretch
Upper Back Stretch On Rig