Warm Up

3 Rounds
10 Muscle Cleans
30 Seconds Deadhang
60 Seconds Echo Bike

Skill: Cleans

15 Minutes Build To A Heavy triple Or Work On Technique

WOD

For Time

ELITE

60/48 Cal Echo Bike
30 Dual DB Hang Cleans (50/35)
20 25ft Farmer Carries

COMPETITIVE

60/48 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries

PERFORMANCE

45/35 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries

Stimulus Points
Chipper style workout just keep moving.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 30-45 seconds double under practice
Even Minutes) 10-15 band lat pull downs

Cool Down & Dismissal

Forearm Stretch
Pigeon Pose Stretch