Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
4x1 power clean + 1 low hang power clean + 1 hang power clean @light to moderate
4x1+1 +1 deadlift + squat clean + hang squat clean @moderate to heavyish
rest as needed bwn sets

Metcon

8 rounds with partner (alt time full round 4 per person)
8-10 double db/kb deadliftts
6-8 double db/kb hang cleans
4-6 double db/kb push presses