Warm Up
Mobilize
High knees
Butt kicks
Bear crawl
Plank on hands
Dead hangs on bar

 
Skills
Power clean technique
Cycling the power clean

 
Skill / Strength
POWER CLEAN 3RM
10 minutes to establish 3 RM power clean cycle reps together
Lift every 2 minutes on the minute
Clean pulls @ 110% of power clean 3RM
3×2

 
Metcon
CF.16.02.05
15 minute AMRAP
1 Lap run
30 Air squats
15 HSPU
Scale HSPU to KB push press