A1.
5 Front Squat with pause; 2 sets
5 Split Jerk with pause; 2 sets

A2.
3 Power Clean 3 sec > squat + 3 Push-Press
3 Power Clean 2 sec > squat + Push-Jerk
3 Power Clean 1 sec > squat + 3 Split Jerk
3 Clean no pause + Split Jerk

B.
3 Clean + 3 Jerk
10 sets

C.
10 Good Mornings
Max Effort L-sit (sec)
15 Plate Sit-ups
3 sets