Part A:

Competition & Performance:

Clean & Jerk – 20 mins to find a 1RM

Fitness:

Hi Hang Clean + Push Press – 20 mins to find a 1RM

Part B: “SQUAMCRAP!”

Competition:

7 min AMRAP of:

2 x Squat Cleans 90/60

6 x 20m Shuttle Runs

Performance:

7 min AMRAP of:

2 x Squat Cleans 60/42.5
6 x 20m Shuttle Runs
Fitness:

4 x Power Cleans 42.5/30

4 x 20m Shuttle Runs