A.

Health:

Every 2:00 x 6 Sets:

(1+1+1) :02 Paused Clean Liftoff to Mid Thigh + Segmented Paused Clean Pull + Power Clean 

Fitness + Performance: 

Every 2:00 x 6 Sets:

(1+1+1) :02 Paused Clean Liftoff to Mid Thigh + Segmented Paused Clean Pull + Squat Clean 

B.

Health WOD:

3 Sets: 3 Min On / 1 Min Off 

20/15 Cal Bike 

15 Box Jump Overs (24”/20”) 

AMRAP Hang Power Cleans (75/55) 

Fitness WOD: 

3 Sets: 3 Min On / 1 Min Off 

20/15 Cal Bike 

15 Box Jump Overs (24”/20”) 

AMRAP Power Cleans 

Round 1: 165/115

Round 2: 175/125

Round 3: 185/135

Performance WOD:

3 Sets: 3 Min On / 1 Min Off 

20/15 Cal Bike 

15 Box Jump Overs (24”/20”) 

AMRAP Power Cleans 

Round 1: 205/145 

Round 2: 225/155

Round 3: 245/165