Warm up
Barbell Warm up
2 Rounds
Minute 1- 10 clean grip high pulls
Minute 2- 5 Power positon power cleans+ 5 hang position power cleans
Minute 3- 7 Power Cleans from the shin
Minute 4- 7 Squat cleans starting from the power position

Strength- 5 Minutes to warm up with some weights then 20 Minutes to establish a 1 rep max squat clean

Wod
4 Rounds For time
5 Ring muscle ups (sub bar muscle ups or chest to bar pull ups, pull ups, or 10 ring rows
6 Clean and jerk 185/135
400m Run