Part A)

Hang Power Clean 

Built up to a heavy 3 Rep hang Power Clean (3 Sec. hold in Catch Position)

Timecap 12 Min

Part B)

Metcon  

3 Rounds for Time

25 Wallballs

15 Push ups

5 Power Cleans (max Load Part A)

T.C. 15 Min

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After Class 

Deadlift:
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]