Warm up
Teams of 3 Row 1500, split how you want
Grab a bar
Review the squat clean
0-2 Minutes 7 Power Position Squat cleans
2-4 MInutes 6 Hang from the knee squat cleans
4-6 Minutes 5 from the floor (shins ) Squat Clean

20 Minutes to establish 3 rep max HANG SQUAT CLEAN
Percentages would look something like this
3,3,3,3,3,3
40%,50%,60%,70%,80%,90%, 100+

Wod 1
5 Minute Amrap… all out
6 Hand stand push ups
6 Power Cleans  (from the floor each time) 225/155

Rest 3 Minutes
5 Minutes Amrap
6 Front Squats 185/135
10 Ring dips