A.

5 Sets: 

1 Power Clean + 1 Hang Power Clean

*Start around 70% of PC and build to a heavy set. 

B.

Health: 

Every 3:00 for 5 Rounds: 

12/9 Cal Bike

 9 Hanging Knee Raises

 9 Hang Squat Cleans 75/55

Fitness: 

Every 3:00 for 5 Rounds: 

15/12 Cal Bike

12 Toes to Bar

 9 Hang Squat Cleans 95/65

Performance: 

Every 3:00 for 5 Rounds: 

15/12 Cal Bike

12 Toes to Bar

 9 Hang Squat Cleans 115/85