Essentials:
A.
1 Set
Russian Kettlebell Swing x 30-50 Unbroken Reps
*Weight is to be so that you do not exceed 50 reps but at least get 30.
B.
3 Sets
Ball Slam x Max rep 1min
Rest 2min
C.
For Time:
Thruster x 20 reps
Box Jump Overs x 30 reps
Fitness:
A.
1 Set
Hang Power Clean x 30-50 Unbroken Reps
*Weight is to be so that you do not exceed 50 reps but at least get 30.
B.
3 Sets
Heavy Slam Ball or Stone over Shoulder x Max rep 1min
Rest 2min
C.
For Time:
Thruster x 20 reps 135/95
Box Jump Overs x 30 reps 24/20
Performance:
A.
1 Set
Hang Power Clean x 30-50 Unbroken Reps
*Weight is to be so that you do not exceed 50 reps but at least get 30.
B.
3 Sets
Stone over Shoulder x Max rep 1min
Rest 2min
C.
For Time:
Thruster x 20 reps 155/105
Box Jump Overs x 30 reps 24/20