A) 3 position power clean
1 From high hang + 1 from knee + 1 from floor
Each 90 sec X 5 sets. Build to heavy
B) Team wod in pairs
"Synchro movements on all"
28 AMRAP
400m Run
40 Plate ground to overhead
30 burpee onto plate
400m Run
40 toes to bar
30 walking lunges
*Rx: 20/15kg plate
*Intermediate: 15/10kg, hanging knees to elbows.
*Beginner: 10/5kg V-ups