Warm Up
500M row
30 Band Pull Aparts
30 Air squats holding a plate
Grab and empty bar
6 Minute Warm Up EMOM
0-2  7 Power position Power Clean
2-4  7 Hang from the knee Power clean
4-6  5 from the floor squat clean

Strength
10 Minute EMOM
2 Power clean, 1 squat clean.. all from the floor

Wod-1000 M row buy in
Then 4 Rounds
6 Power cleans 225/155 ***this is meant to be heavy… but not meant to be an hour long wod. If you are newer we will adjust weights and reps
8 Burpees over your bar
100M run
Then Cash Out- 600m Run