Essentials:
A.
9 Sets
Strict Double Kettlebell Press x 5-7 reps
On the 2min Mark
B1.
3 Sets
Front Rack Dumbbell Step Ups x 7 reps per leg
Or ADAPT
Rest 1min
B2.
3 Sets
Box Dips x 10 reps
On the 5min Mark
Fitness:
A.
Split Jerk
In 18min Build to 85% for a single
-then-
Perform 10 singles @ 75%
B1.
3 Sets
Front Rack Barbell Step Ups x 7 reps per leg
Or ADAPT
Rest 1min
B2.
3 Sets
Close Grip Bench Press x 6 reps
Build in weight
On the 5min Mark
Performance:
A.
Split Jerk
In 18min Build to 85% for a single
-then-
Perform 10 singles @ 75%
B.
3 Sets
Front Rack Barbell Step Ups x 7 reps per leg
On the 2:30min Mark
Or ADAPT
C.
3 Sets
Split Jerk Recovery x 4 reps @85-100%
On the 2:30min Mark