A:
8-8-8-8-8 (Speed) Back Squats @00X1
Moderate load. Focus on speed! Start every 3min.

B:
AMRAPs in 1min of:
1) Power Snatch @ LIGHT WEIGHT
2) Box jumps
3) Push press @ LIGHT WEIGHT (same as 1)
4) Row

Go hard on each Minute. Rest 15sec. between AMRAPs.

Rest 2min.

AMRAP in 6min of:
8 Deadlift @ LIGHT WEIGHT
12 Walking lunges with Medball
16 Wall balls


OLYMPIC WEIGHTLIFTING WOD

A:
Within 12min find your 3RM Hang Squat Clean

B:
Barbell Cycling: 10-8-6-10-8-6 reps of Power Clean
Try to challenge the weights on the second 10-8-6 reps.
Rest 2min between Sets.

C:
10-10-10 Jumping Back Squats
Leave the floor as high as possible @ light weight!
Rest 2min between Sets.