A.

Health:

In 20 Min: 

Complete 5 Sets:

2x (1+1) Power Clean + Front Squat 

* Hang onto the bar after the clean for the front squat , drop and reset then repeat 

* One set =  Clean + Front Squat / Clean + Front Squat 

Fitness + Performance: 

In 20 Min:

Complete 5 Sets:

2x (1+1) Clean + Front Squat 

* Hang onto the bar after the clean for the front squat , drop and reset then repeat 

* One set =  Clean + Front Squat / Clean + Front Squat 

B.

Health WOD:

3 Sets: 4 Min On / 1:30 Min Off 

400m Run 

AMRAP Power Clean + Front Squat in Remaining Time

Set 1/2/3) 75/55 

Fitness WOD: 

3 Sets: 4 Min On / 1:30 Min Off 

600m Run 

AMRAP Squat Cleans in Remaining Time

Set 1) 155/105

Set 2) 165/115

Set 3) 175/125 

Performance WOD:

3 Sets: 4 Min On / 1:30 Min Off 

600m Run 

AMRAP Squat Cleans in Remaining Time

Set 1) 185/135

Set 2) 205/145

Set 3) 225/155