Essentials:
A.
10 Sets
Speed Back Squat x 2 reps 50%
On the 30 sec Marks
Rest 3min
B.
5 Rounds For Time:
Deadlift x 6 reps
Goblet Squat x 6 reps
Rest 3min
C.
Row x 3min @ 85% effort
Fitness:
A.
10 Sets
Speed Back Squat x 2 reps 50%
On the 30 sec Marks
Rest 3min
B.
5 Rounds For Time:
Deadlift x 6 reps 135/95
Front Squat x 6 reps 135/95
Rest 3min
C.
Row x 3min @ 85% effort
Performance:
A.
10 Sets
Hang Squat Snatch x 2 reps 95/65
On the 30 sec Marks
Rest 3min
B.
For Time:
Squat Clean x 30 reps 135/95
Rest 3min
C.
Airdyne x 3min @ Max effort