Warm Up
40 one armed ohs with kettlebell or dumbbell
then 40 push ups
50 sit ups

Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM
10 minute EMOM
2 Hang Cleans (from the power position
2 front squats
Last hang clean can be a squat clean and count as your first front squat.

Wod-
21 Minute Amrap
2000 M Row buy in (or mile run)
Then with remaining time AMRAP of
7 Hang Cleans 155/105
14 Burpees over your bar