Wednesday

Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position)

Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

WOD

Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….