-Warm Up-

 

2x

 

With barbell 2 reps of each

 

Dip drive

Dip Drive + shrug

Hang muscle clean (below knee)

Hang power Clean (below knee)

Stand and shrug (floor)

Full power clean (floor)

 

 

-Strength- 

 

Power clean

 

5-5-3-3-3-1-1-1-1

 

-WOD- 

 

AmRaP 12

 

20 cals

10 HSPU

5 Deadlifts