BARBELL
5 x Muscle Clean + Power Clean + Squat Clean @ 40% of 1 RM Squat Clean
BODY-WEIGHT MOSTLY
Partner / 20 Cap
1 min – Synchro Plank Hold
100 Lunges + 100 Single-unders
80 Sit ups + 80 Single-unders
60 Air Squats + 60 Single-unders
40 Push-ups + 40 Single-unders
20 Synchro Burpees
WOD
For time / 20 cap:
50 Deads 135/95 | 115/80,
150 Single-unders,
50 Front Squats 115/80 | 95/65,
150 Single-unders,
50 Strict Shoulder Press 95/65 | 75/55,
150 Single-unders
*Do 3 burpees each break during a set
KICKER
For Time:
Row 500m