Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Medball Deadlift, Curl, and Press

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 3 minute on the minute x 4 rounds

Cleans x 10

*Treat each rep of each set as a single, this is not a barbell cycling drill. Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

For Time

COMPETITIVE

25 cal Bike or 32 cal Row

15-10-5
Cleans (135 / 95)
Burpee over Bars

25 cal Bike or 32 cal Row

PERFORMANCE

25 cal Bike or 32 cal Row

15-10-5
Cleans (95 / 65)
Burpee over Bars

25 cal Bike or 32 cal Row

LIFESTYLE

2 minutes Row or Bike

15-10-5
Hang Cleans
Burpee over Bar

2 minutes Row or Bike