Warm up:
-In 2 er Teams
100 cal/ 80cal  Row
1 Partner Plank hold
*Splitet wie ihr wollt
– Hip Mobility

Warm up for Clean Complex

Strength:
Performance/Beginner
Every 3Min in 5 sets
build to a heavy complex
-Hangclean + 2 Frontsquat

WOD:
Performance TC:15MIN
8 Runden auf Zeit
100 m Sprint
5 Power Clean heavy (ca. 70% of max in Complex)
2 Rope Climbs or 1 legless

Beginner TC:15MIN
6 Runden auf Zeit
100 m Sprint
10 Kettlebellswing American
6 strict Pullups

Accessory:
10-8-6-4-2
strict T2B/K2E
Pendlay Row
*not for Time