A:(6)
3 sets, of:
Power Clean x 10 reps @20/15kg
Push Press x 10 reps @20/15kg
Front Squats x 10 reps @20/15kg
Rest :2 min
* all three lifts with out leting go of the bar

B:(WEIGHT LIFTING, SQUAT, ETC)
Every 2 min, for 12 min, of:
Power Clean x 1 reps + Split Jerk x 5 reps @60%

C:(CROSSFIT)
3 rounds, of:
:1 min max: Power Clean @50/35kg
Rest :2 min

:1 min max: Push Press @50/35kg
Rest :2min

:1min max: Clen & Jerks @50/35kg
Rest :2 min

OPTIONAL: (AFTER CLASS WORK)

Treashold conditioning:
3 sets, of:
Assault Bike
6 x 30 seconds on @100% : 30 seconds off
Rest : 2 mins between sets