Warmup
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.
Strength
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)
21-15-9
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.