Essentials:
A.
5 Sets For Quality
Med Ball Clean x 1min of work
On the 2:30min
B.
12min EMOM
Box Squat at Parallel x 2 reps light load
C.
3 Sets
7-12 Lying Leg Lifts + 30sec Side Plank Hold per side
On the 3min
Or ADAPT
Fitness:
A.
5 Sets
Squat Clean + Squat Clean and Push Jerk
75% 77% 80% 82% 85%
On the 2:30min
B.
12min EMOM
Box Squat at Parallel x 2 reps @55%
C.
3 Sets
7-12 Toes to Rings + 30sec Side Plank Hold per side
On the 3min
Or ADAPT
Performance:
A.
5 Sets
Squat Clean + Squat Clean and Push Jerk
75% 77% 80% 82% 85%
On the 2:30min
Or ADAPT
B.
12min EMOM
Box Squat at Parallel x 2 reps @55%
C.
3 Sets
Split Jerk Recovery x 3 reps @85-100%
On the 3min