400 METER run
3 rds
5 inch worms
10 Banded squats (3.1.1 tempo)

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)

5 sets
 5 squat clean for time @ 65%
rest :90 btw

8 min amrap
8 cal row
8 deadlift 225/155 - RX+315#/220