Essentials:
A.
4 Sets
Deadlift Cluster x 4.4.2 reps
Rest 30sec/ On the 4min Marks
Rest 3min
B.
3 Sets
Heavy Walking Sled Pulls with rope between legs x 25 meters
On the 3min Marks
Rest 3min
C.
For Time:
Dumbbell Power Snatch x 10 reps
Box Jump x 10 reps
Dumbbell Power Snatch x 20 reps
Box Jump x 20 reps
Dumbbell Power Snatch x 30 reps
Box Jump x 30 reps
Fitness:
A.
4 Sets
Deadlift Cluster x 3.3.2 reps
Rest 30sec/ On the 4min Marks
Rest 3min
B.
3 Sets
Heavy Walking Sled Pulls with rope between legs x 25 meters
On the 3min Marks
Rest 3min
C.
For Time:
Power Snatch x 10 reps 75/55
Box Jump x 10 reps 30/24
Power Snatch x 20 reps 75/55
Box Jump x 20 reps 24/20
Power Snatch x 30 reps 75/55
Box Jump x 30 reps 20/16
Performance:
A.
4 Sets
Deadlift Cluster x 2.2.2 reps
Rest 30sec/ On the 4min Marks
Rest 3min
B.
3 Sets
Heavy Walking Sled Pulls with rope between legs x 50meters
On the 3min Marks
Rest 3min
C.
For Time:
Power Snatch x 10 reps 135/95
Box Jump x 10 reps 30/24
Power Snatch x 20 reps 115/75
Box Jump x 20 reps 24/20
Power Snatch x 30 reps 95/65
Box Jump x 30 reps 20/16