Essentials:
A.
4 Sets
Turkish Get Up x 5 reps per Arm
On the 2:30min Marks
B.
6 sets
RDL x 10 reps
On the 2min Marks
C.
3 Sets
5-4-3
Deadlift 75%
8-9-10
Sit Ups
Rest 3min
Fitness:
A.
4 Sets
1 Snatch + 1 Snatch Push Press + 2 Overhead Squat
*Target is building up to 75%
On the 2:30min Marks
B.
12min
Power Clean
Work to 85% of 1rm
then do 2 singles at 15/10 lbs less than the 85% load
C.
3 Sets
5-4-3
Deadlift 275/185
8-9-10
Toes to Bar
Rest 3min
Performance:
A.
4 Sets
1 Snatch + 1 Snatch Balance + 1 Overhead Squat
*Target is 120% of BW but build to a heavy set if 120% is not possible
On the 2:30min Marks
B.
12min
Clean
Work to 95% of 1rm
then do 2 singles at 35 lbs less than the 95% load
C.
4 Sets
5-4-3
Deadlift 345/230
8-9-10
Chest to Bar
Rest 3min
A. 105, 120, 135, 150#
B. Worked up to 275# power clean (felt pretty good, so I went a little heavy), did two singles at 260#
C. 13:32 Rx (did singles on the first two sets of DL and UB on the third set. T2B were UB on 8,9,survival, 4-4, 5-4, 5-5, 8, 5-4, singles. Splits were 2:30, 2:39, 2:23)