Warm up: CrossFit Warmup x 2Pre-Mobility: oly hip stretches from catalyst athletics

Health and Fitness 

A. Three sets of:
A1. Good Mornings x 8-10 reps @ 3011, Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111, Rest 45 seconds

A3. Alternating Lateral Lunges x 8-10 reps each leg @ 2010, Rest 45 seconds

B. AMRAP in 8 minutes of:

3 DB Ground to overhead
3 Burpees Over the Barbell

6 DB Ground to overhead

6 Burpees Over the Barbell

9 DB Ground to overhead

9 Burpees Over the Barbell

12 DB Ground to overhead

12 Burpees Over the Barbell 
Classic: 
A. E2M x Six sets of:

Power Clean x 1.1.1
(rest 10 seconds between singles), build thru the sets
Rest 2min between sets (work on needed mobility during rest) 

B. AMRAP in 8 minutes of:
3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell
Keep increasing as high as possible in 8min
D. Mobility of choice and foam roll