Good Set Up Position = Big Lifts

With an empty barbell
3 time through
20 Connected Hang Power Cleans
20 Thrusters

Roll Lats and traps
Stretch Hamstrings

Start this when class starts skill wod.
EMOM for 10 minutes
1 Power Clean
1 Squat Clean

You may ascend in weight but make sure to start moderately heavy to get some good work in.

WOD (15 minutes)
Deadlifts (225/155)
400m Run after each Round

Don’t scale up, do them fast and unbroken and sprint back to the bar each round.