Warm Up:
Movement standards
1) MB Deadlift // Hips above knees but below shoulders in set-up.
2) MB Deadlift Shrug // Chest up and visible lumbar curve.
3) MB Hang Power Clean // Shrug first, pull under second.
4) MB Power Clean // Shrug first, pull under second.
5) Multiple Reps // Arms straight and hips back on descent.

WOD
5 Rounds:
500/400m Row or Run
12 Alt. Single Arm DB Power Clean (75/50#)

  • Rest :60 btw rounds

Level 2:
5 Rounds:
500/400m Row
10 Alt. Single Arm DB Power Clean (50/35#)

  • Rest :60 btw rounds

Level 1:
5 Rounds:
300/200m Row
12 Alt. Single Arm DB Power Clean (25/20#)

  • Rest :60 btw rounds