lsit

A.  Squat Clean – Heavy Single
B. WOD
5 Rounds(15 min cap)
Run 200 meters
7 power cleans
14 burpees

Cleans should be unbroken. So choose a weight that will allow you to do so. If the first round takes you over 3 min lower the run to 100 meters.

Alpha – 135-155/95-105
Bravo – 95-115/65-80
Charlie – 65/45
Delta – 14 KBS

Extra(After Class)
Deficit Clean Deadlift – 5 x 4 sets
Face Pulls – 10 x 3 sets