A.

Health:  

15 Minutes:

Build to a Heavy Complex:

3 Below the Knee Hang Power Clean

– Rest 1 Min

Every 1:30 x 3 Sets:

3 Reps @ 75% of Tough Set 

Fitness + Performance: 

15 Minutes:

Build to a Heavy Complex: 

3 Below the Knee Hang Squat Clean

– Rest 1 Min

Every 1:30 x 3 Sets:

3 Reps @ 75% of Tough Set 

B.

Health WOD:

5 Rounds: 12 Min Time Cap 

15 Jumping Pull Ups 

5 Hang Power Clean (75/55) 

Fitness WOD:

5 Rounds: 12 Min TIme Cap 

10 Chest to Bar Pull Ups 

5,4,3,2,1 Power Cleans 

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 175/115

Round 5: 195/125 

Performance WOD:

5 Rounds: 12 Min Time Cap 

15 Chest to Bar Pull Ups 

5,4,3,2,1 Power Cleans 

Round 1: 165/115

Round 2: 195/125

Round 3: 225/155

Round 4: 255/175

Round 5: 285/195