A.

Health:

In 20 Min: 

Complete 5 Sets:

(2+2) Power Clean + Front Squat 

* Drop and reset between cleans but hang onto the bar after second clean for the front squat 

* One set =  Clean + Clean + 2 Front Squats 

Fitness + Performance: 

In 20 Min:

Complete 5 Sets:

(2+2) Clean + Front Squat 

* Drop and reset between cleans but hang onto the bar after second clean for the front squat 

* One set = Clean + Clean + 2 Front Squats 

B.

Health WOD:

14 Min AMRAP:

300m Run 

50’ Single DB Goblet Lunges (25/15)

10 Burpees, No Push Up  

Fitness WOD:

14 Min AMRAP:

400m Run 

50’ Single DB Overhead Lunges (50/35) 

10 Burpees 

Performance WOD:

14 Min AMRAP:

400m Run 

50’ Single DB Overhead Lunges (70/50) 

10 Burpees