Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Strength

In 10 Minutes Complete @ Light Weight

15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike

WOD

In Pairs Split Reps for Time
20-18-16-14-12-10-8-6-4

COMPETITIVE

Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees

PERFORMANCE

Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)

LIFESTYLE

Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps