Warm Up
Stretch/mobilize

3 rounds
3 Jefferson curls
10 American KBs 16/8, 20/12, 24/16
12 V-sits

Technique
 
Tips and tricks on HEAVY POWER CLEANs
Strength
POWER CLEAN
Power clean
5×2 @ 105-110% of 5RM

The Build Up;
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.04
4 rounds for time:

1 Lap run
21 Ring dips (scale to box dips)
9 DB thrusters 22.5/15

14 minute time cap