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)

3 rounds for time:
30 wall ball 20/14’ ( 10’ target male and female )
20/15 cal row
10 lateral burpee over rower

Core / Accessory

3 x
:20 Hollow body rock;  rest:10
20 alt leg/ arm v-up; rest :10
:30 elbow plank; rest :30