Essentials:
A.
5 Sets
Kettlebell Swings x AMRAP 1min
On the 2min Marks
Rest 5min
B.
5 Rounds for time:
Ball Slams x 10 reps
Med Ball Sit Up x 10 reps
V-Ups x 10 reps
Rest 2min
Fitness:
A.
10 Sets
Overhead Squat x 5-7 reps 95/65
On the min Marks
Rest 5min
B.
5 Rounds for time:
Power Clean and Jerk x 10 Reps 115/75
Med Ball Sit Up x 10 reps 10/6
Toes to Bar x 10 reps
Rest 2min
Performance:
A.
10 Sets
Hang Power Snatch x 2 reps 145-185/95-115
On the min Marks
Rest 5min
B.
5 Rounds for time:
Power Clean and Jerk x 10 Reps 185/115
GHD Sit Up x 10 reps
Toes to Bar x 10 reps
Rest 2min