Essentials:
A.
10 Sets
Deadlift x 4 reps
On the min Marks
Rest 5min
B.
4 Rounds for time:
Deadlift x 15 reps 55% of 1RM
Burpees x 15 reps
Kettlebell Swings x 15 reps
Rest 2min
Fitness:
A.
10 Sets
Deadlift x 2 + Hang Power Clean x 2 135/95
On the min Marks
Rest 5min
B.
4 Rounds for time:
Power Snatch x 15 reps 75/55
Bar Facing Burpees x 15 reps
Kettlebell Swings x 15 reps 55/35
Rest 2min
Performance:
A.
For Time:
1-2-3-4-5-5-4-3-2-1
Unbroken Hang Power Clean 205/125
*10min Cap*
Rest 5min
B.
4 Rounds for time:
Power Snatch x 15 reps 95/65
Bar Facing Burpees x 15 reps
Kettlebell Swings x 15 reps 70/55
Rest 2min