Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Strength:
Every :90 for (8) Rounds
1 Power Clean
1 Front Squat
1 Hang Clean
1 Split Jerk
Metcon:
21-15-9
Power Clean 135/95
Bar Facing Burpee
Accessory:
3 sets:
Side Plank Hip Drops x 10
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.