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

Back Squats 

3 Reps – Every 2 minutes on the minute x 5 rounds

WOD

For Time – 20 minute Time Cap

COMPETITIVE

50 cal Air Bike

-into-

8 Rounds
200m Run
5 Pull-ups
6 Box Jump Overs (30/24)
7 Toes to Bar

PERFORMANCE

50 cal Air Bike

-into-

8 Rounds
200m Run
5 Jumping Pull-ups
6 Box Jump Overs/Step Overs (24/20)
7 Leg Raises

LIFESTYLE

4 miinute Air Bike

-into-

8 Rounds
200m Run
5 Ring Rows
6 Box Step Overs
7 Knee Raises