A.

5 Sets: 

2 Clean Lift Off + 3 Hang Power Cleans

*Start around 60% of PC and build to a heavy set. 

C.

Health

Every 8:00 for 3 Rounds

400/350 M Row

300 Meter Run

20 Wall Balls 14/10#

Fitness 

Every 8:00 for 3 Rounds

500/450 M Row

400 Meter Run

20 Wall Balls 20/14

Performance 

Every 8:00 for 3 Rounds

500/450 M Row

400 Meter Run

30 Wall Balls 20/14

*7:00 CAP Each Round