Essentials:
A.
3 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
B.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks
C.
3 Sets
6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster
On the 3min
Moderate weight
Fitness:
A.
3 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
B.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks
C.
3 Sets
6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster
On the 3min
Moderate weight
Performance:
A.
3 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
B.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks
C.
3 Sets
6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster
On the 3min
Moderate weight