It doesn't need to be complicated to be effective

Level 1-2

Strength - Front Squats 

Find your 5 rep max 

WOD - 12min  AMRAP

5 Power Cleans @ 60/40kg
3 Thrusters @ 60/40kg
1 Push Jerk @ 60/40kg
10 Burpee

Level 3

Strength - Hang Clean + Front Squat + Hang clean

Find your Max weight


WOD - 12min  AMRAP 

5 Power Cleans @ 80/60kg 
3 Thrusters @ 80/60kg 
1 Push Jerk @ 80/60kg 
10 Burpee over bar