A,
Big Clean Complex
5 sets of :

High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar.
Rest as needed between sets
- increase weight after each set.
- All cleans must be full/squat cleans (power cleans are not allowed).
- Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg