Warm-Up: 3 rounds: 8 squat jumps, 3 inch worms, 5 crab bridge, 10 hollow rocks. Followed by;

3 Rounds, 5 Reps of Each: Jefferson Curl (Rounded Back Deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press, Hang Squat Clean

Jefferson Curl: https://www.youtube.com/watch?v=nYS0R4c3qCA

Strength: 12 Minutes to Build to a Heavy Power Clean (80-90%)

Met-Con

For max rounds - Max rounds in 3 minutes of:

3 Hang Power Cleans 135/95

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles (five, 3 minute AMRAPs)

For each cycle start where you left off. Log total rounds