Warm Up
Mobilize lats and shoulders

3 rounds
1 Lap run
8 Burpee broad jump
15s dead hang each arm (45s 2 hands)

Technique
Power clean technique:

Now the weight is heavy you will need to drop your body more!

Strength
POWER CLEAN
Power clean 3×3 @ 80%
Metcon
CF.18.09.26
For maximum reps!

3 rounds
1 minute work:1 minute rest

Push ups
Rope climbs/Rope pull
Wall Balls