A)
3 rounds
Single arm clean and push jerk waves
1 clean + 1 push jerk (right + left )
Increasing weights
Example :
1. round: 8 kg-10 kg 12 kg
2. round: 10 kg 12 kg 16 kg
3. round 12 kg 16 kg 20 kg

B)
For time
12 complexes / side¬*
1 single arm swing
1 hang clean
1 thruster
1switch swing
*in every 90” -including 0:00 : 3 burpee + 6 V-up

C)
Core
2x 16
Double KB deadlift and march