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