Essentials:
A.
4 Sets
Romanian Deadlift x 8 reps
On the 2:30min Marks
or
ADAPT
B.
4 Sets Each For Time:
Kettlebell Swing x 12 reps (Heavy)
Deadlift x 12 reps 75%
*Rest 4min Between Sets
Fitness:
A.
4 Sets
Hang Power Clean x 3 reps
On the 2:30min Marks
or
ADAPT
B.
4 Sets Each For Time:
Sets 1 and 3
Power Snatch x 12 reps 75%
Sets 2 and 4
Deadlift x 12 reps 85% (topped out at 335/225)
*Rest 4min Between Sets
Performance:
A.
4 Sets
Power Clean from Blocks at Mid Thigh x 3 reps
On the 2:30min Marks
B.
4 Sets Each For Time:
Sets 1 and 3
Power Snatch x 12 reps 165/105
Sets 2 and 4
Deadlift x 12 reps 335/225
*Rest 4min Between Sets