For Load / Technique:

Overhead Squat, 2-2-2-2-2 w/5 sec pause in the bottom of the squat
Snatch Balance, 1-1-1-1-1
Hang Squat Snatch, 1-1-1-1-1

“Nasty Girls”

Complete 3 Rounds For Time:

50 Air Squats
7 Muscle-Ups (Sub is 15 Jumping Pull-ups and 15 Push-ups)
10 Hang Power Cleans (135/95)

-Then-

Tabata Core Work (Alternate exercise, 4 rounds, 8 minutes total)
Hollow Rock
Flutter Kicks
V-Ups
Planks

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Festivus WoD

With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)

2:01-3:59: Rest

4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
6 Bar Over Burpees

-then-
5 Rounds:
1 Wall walk + 5 shoulder touches per side (10 total)
Scale Appropriately

Barbell Work
3 Position Clean (Top-to-bottom) + Push Press
3 Position Clean (Top-to-bottom) + Push Jerk
3 Position Clean (Top-to-bottom) + Split Jerk

3 Positions:
High Hang + Hang + Floor
The focus is technique and getting the bar in the upper thigh.

For more advanced athletes:

“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

Work up to as heavy as possible for the sixth round. Do not put the bar down for the entire 12 rep complex.