Essentials:
A.
10 Sets
Speed Deadlift x 4 reps @40-50%
On the min
*Pause with each rep on the ground.*
Rest 3min
B.
10 Sets
Hang Power Clean and Jerk x 3-5 reps
On the min
Rest 3min
C.
12-10-8-6-4-2 For Time:
Dumbbell Clean and Jerk
Kettlebell Swing
Fitness:
A.
10 Sets
Speed Deadlift x 3 reps @55-60%
On the min
*Pause with each rep on the ground.*
Rest 3min
B.
10 Sets
Hang Power Clean and Jerk x 1 @55-60%
On the min
Rest 3min
C.
6-5-4-3-2-1 For Time:
Clean and Jerk 155/105
Toes to Bar
Performance:
A.
3 Sets
Deadlift x 6-8 reps @60-70%
On the 3min
Rest 3min
B.
5 Sets
Clean Pulls x 3 @ 100% of Clean
On the 2min
Rest 3min
C.
6-5-4-3-2-1 For Time:
Clean and Jerk 225/135
Toes to Bar
*Scale the weight as needed for your strength, these should be heavy reps but not a 1 rep max.*