Part A:

4 rounds NOT for time:

8/8 DB single arm DB press

8/8 DB single arm DB rows

4/4 hanging strict twisty knee to elbow

* go on feel

Movement prep for front squat and hang clean

Part B:

For Time:

Time cap: 15 mins

15 Front squats (185lb/105) (115lb/ 95lb) (95/65)

400m Run

18 Hang Power Cleans (185lb/105) (115/85lb)

400m Run

15 Front squats (185lb/105) (115lb/65) (95/65)

400m run

*weight capped at 70% of max power clean