Warm Up
3 minutes Rowing/Bike
20 Burpees

Banded Tricep stretch
Banded lat stretch

(30s each side)

Skill
 
Technique and Barbell power clean cycling
Metcon
CF.18.10.10 (A)
Maximum reps of Power cleans:
1 minute @ 40%
1 minute @ 60%
1 minute @ 80%
*2 minutes rest inbetween
CF.18.10.10 (B)
EMOM: 15

1: 8 reps Barbell Bench
2: 10 Barbell Thrusters
3: ME MB sit ups

1 minute rest