CrossFit 1013

Strength/Skill
Front Squat 3x3 (hold the bottom position for 10 seconds)

WOD
A:  3 Sets of the following complex:
Hang Squat Clean + Squat Clean + Push Press+
Hang Squat Clean + Squat Clean + Push Jerk +
Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 9 reps. Rest as needed between sets and increase weight on each set.

B: "The Big Clean Complex"
6 Sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press+
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, its allowed - just pick up the bar right away. Rest as needed between sets and increase weight on each set.