Strength A):

every 1.30 for 6 rounds 4 rep front squat

(start from %75 and work up to %85 of your 1RM)

Strength B):

every 1.30 for 6 rounds 4 squat clean

(start from %60 and work up to %70 of your 1RM)

(drop and reset)

WOD: 10 minutes time cap.

1-1,2-2,3-3... reps of 

dumbbell power clean & push jerk (45/35)

pull-up