Essentials:
A.
5 Sets
Incline Push Ups x AMRAP 40sec
On the 2min Marks
Rest 5min
B.
For time:
Heavy Russian Kettlebell Swing x 15 reps
Deadlift x 15 reps
Row x 1000 meters
Deadlift x 15 reps
Dumbbell Snatch x 15 reps per arm
Fitness:
A.
5 Sets
Dips x AMRAP 40sec
On the 2min Marks
Rest 5min
B.
For time:
Power Clean x 30 reps 135/95
Row x 1000 meters
Power Snatch x 30 reps 95/65
Performance:
A.
5 Sets
Weighted Dips x 2-3 reps
On the 2min Marks
Rest 5min
B.
For time:
Power Snatch x 30 reps 135/105
Row x 1000 meters
Power Snatch x 60 reps 95/75