EMOM9
1- :45 machine
2- 20 mountain Climbers
3- 10 push ups

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

 1 Round ** SHOULD HEAR YOUR FEET  **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power  Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

AMRAP3 x 4
rest 1:00
12 KB Swings 53/35
15 Air Squats
18 sit-ups

5:00 Cool down Row/Bike/Run

Conversational Pace