A. Muscle Clean . Hip Clean High Pull . Hip Power Clean (1.1.1 x 4 sets rest 1 min )
https://catalystathletics.com/exercise/365/Hip-Clean/  Hip Clean High Pull & Hip Power Clean From Hip

Video shows athlete catching in full squat. We are initiating the movement the same however landing in a power position
B. Power Clean (1 rep every :60 x 10 sets )
start with weight left off from part A and build to tough single
C. 5 rounds for time:
200m Run
10 Ring Push ups
10 Calories on row
rest 2 min b/t rounds

*Rx+ Ring Dips
*Modified push ups on knees