Essentials:
A.
4 Sets
Split Press x 5 reps
Build in Weight
On the 2:30min
B.
20 min AMRAP
Run x 200 meters
Single Arm Dumbbell Hang Clean x 20 reps (10 per arm)
Row x 200 meters
Single Arm Dumbbell Shoulder to Overhead x 20 reps (10 per arm)
Fitness:
A.
4 Sets
Split Jerk x 5 reps
Build Up to 70% on Last Set
On the 2:30min
B.
20 min AMRAP
Run x 200 meters
Single Arm Dumbbell Hang Clean x 20 reps 50/35 (10 per arm)
Row x 200 meters
Single Arm Dumbbell Shoulder to Overhead x 20 reps 50/35 (10 per arm)
Performance:
A.
4 Sets
Pausing Dip Split Jerk x 5 reps
Build Up to 70% on Last Set
On the 2:30min
B.
20 min AMRAP
Run x 200 meters
Single Arm Dumbbell Hang Clean x 20 reps 55/35 (10 per arm)
Row x 200 meters
Single Arm Dumbbell Shoulder to Overhead x 20 reps 55/35 (10 per arm)