Warm Up

30 seconds work / 10 seconds rest / 1 rounds

Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat

30 seconds work / 10 seconds rest / 1 rounds

Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat

Clean Demo / Practice / Form Checks

Strength

Cleans

Every 1.5 minute on the minute x 7 rounds

Pause at the knee Snatch x 3 reps

Every 1.5 minutes on the minute x 7
Pause at the knee Clean x 3 reps

*1 to 2 second pause – focus on good position

WOD

For Time

COMPETITIVE

8 minute Time Cap

100 Double Unders
30/22 cal Bike
500m Row

* Rest 2 minutes *

AMRAP8

200m run
Rest 30 seconds

PERFORMANCE

8 minute Time Cap

100 Single Unders
20/18 cal Bike
400m Row

* Rest 2 minutes *

AMRAP8

200m run
Rest 30 seconds

LIFESTYLE

8 minute Time Cap

2 minute Single Unders
2 minute Bike
2 minute Row

* Rest 2 minutes *

AMRAP8

200m run
Rest 30 seconds