5:00 machine work, :30 hard, :30 easy

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)

Squat Cleans
each set for time: rest as needed btw sets
5 squat clean @ 70%
4 squat clean @75%
3 squat clean @80%
2 squat clean @85%
1 squat clean @85+%

6 rounds for time:
6 squat clean @ (155/105) rx+(225/155)
18 Pull-ups r x+(8 BMU)