Essentials:
A.
10 Sets
RDL x 3 rep
On the Min Marks
*Build on every set to a heavy triple
Rest 2min
B.
For time:
No Push Up Burpee x 10 reps
Russian Kettlebell Swings x 20 reps
Deadlift x 30 reps 75% of 1RM
*15min Time Cap*
Rest 2min
C.
Run or Row x 15min Easy Pace
Fitness:
A.
10 Sets
Hang Power Clean x 1 rep
On the Min Marks
*Build on every set to a heavy single
Rest 2min
B.
For time:
Power Clean x 30 reps 85% of 1RM
*Weight tops out at 245/145*
*15min Time Cap*
Rest 2min
C.
Run or Row x 15min Easy Pace
Performance:
A.
Power Clean
10min to build to a heavy Single
Rest 2min
B.
For time:
Power Clean x 30 reps 245/145
*If this is to heavy then adjust to 90% of 1rm*
*15min Time Cap*
Rest 2min
C.
Run or Row x 15min Easy Pace