Warmup

10-8-6-4-2
Hollow rocks
spider man reach
Then

1 min machine
Barbell complex empty
1 min machine
Barbell complex lighter
1 min machine
Barbell complex light

BC =7 deadlifts
5 muscle cleans
3 press n reach

Midline
x3
10 medball dead bugs
20 sit-ups
30s hollow hold

Strength
every 90 sec x5 sets
Pause Power cleans 2 sec / 1 sec catch

1 pause high hang clean (pockets )
1 pause hang clean ( mid thigh )
1 below the knee hang clean ( mid shin )
1 power clean (no pause )

Each rep will start on the floor
Ex ..lift bar from floor Pause 2 sec in the high hang then 1 sec in the catch. Same for hang and low hang.


Wod for time :
21-15-9
Power cleans 135/95
Bar facing burpees
Then immediately run 800 m