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Warm-up
0:30 Advanced Open Book (each side)
0:30 T Spine Active wall rotation (each side)
1:00 Dynamic Lat mobility from bench

A. Weightlifting
2 Rounds
2 Clean Pull +1 Power Clean + 1 Squat Clean @ 65-70% 1RM Clean (6.5-7/10 RPE)

1 Round
1 Clean Pull +1 Power Clean +1 Squat Clean  @ 70-75% 1 RM Clean (7-7.5/10 RPE)

1 Round
1 Clean Pull +1 Power Clean +1 Squat Clean  @ 75-80% 1 RM Clean (7.5-8.0/10 RPE)

SCALED
- High Hang Clean Tech / Hang Clean Tech / Power Clean Tech
- Power Clean + Front Squat / Power Clean (Catch low) + Front Squat

B. Metcon (Time)
*Partner WOD (Relay) (22 min Cap)
10 - 400m Run

SCALED
- 1 min down then run back
- 500m Row

C. Core
12 min AMRAP

25 MB SIt Ups (20/14)
15 Hollow Rocks
5 Knees to Elbows