Essentials:
A.
6 Sets
Dead Stop Deadlift x 3 rep 70%
On the 100 sec Marks
Rest 3min
B.
5 Sets
Wheelbarrow Pushes x 50 meters
On the 2:30min
Rest 3min
C.
For Time:
Kettlebell Swing x 75 reps
Fitness:
A.
6 Sets
Dead Stop Deadlift x 2 rep 80%
On the 100 sec Marks
Rest 3min
B.
5 Sets
Wheelbarrow Pushes x 100 meters
On the 2:30min
Rest 3min
C.
For Time:
Power Snatch x 75 reps 75/55
Performance:
A.
6 Sets
Deadlift x 1 rep 90%
On the 100 sec Marks
Rest 3min
B.
5 Sets
Hang Power Clean Cluster x 1.1.1.1
Rest 15sec between Reps
On the 2:30min
Rest 3min
C.
For Time:
Power Snatch x 30 reps 175/120
+
A.
3 Sets
Single Leg RDL x 10 reps per leg
Rest 90sec between legs
B.
3 Sets
Reverse Hyper x 12 reps
Rest 90sec