A:
3-3-3-3-3 Clean Pull-under
Start every 2min.

B:
Every 90sec. for 15min do:
1 Segmented Power Clean (pause 1sec @ knee cap)
1 Power Clean
1 Front Squat

C:
Every 30sec. For 5min do:
4 TnG Power Cleans (light-moderate weight)
4 Burpees

Note: choose your weight and pace wisely.


OLYMPIC WEIGHTLIFTING WOD

A:
Go every 90 sec for 10 sets
2 power snatch singles

B:
5x 2+2 Snatch push press + overhead squat

C:
5×3 Snatch segment DL with a pull

D: (if time)
2min Hold horizontal hold on GHD (each side)


STRENGTH WOD

A:
6×2 Back Squat
go heavier than last week

B:
5×3 High Box Jumps

C:
3 round of;
10 DB bench press
Rest 60 sec
10 DB row on a bench
Rest 60 sec
20 Russian twists