Every 90sec for 15min do:
3 Hang Power Cleans
5 rounds, each for time of:
75/52,5kg Squat cleans, 7 reps
75/52,5kg Shoulder-to-Overheads, 7 reps
7 Burpee C2B Pull-ups
Go hard on each round. Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 15cm above your max reach when standing.
OLYMPIC WEIGHTLIFTING WOD:
Build up a heavy tripple of the following complex within 15min:
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk
Clean Pull 3-3-3-3-3
3x 1min GHD Prone Hold