Essentials:
A.
15min
Jerk
Build up and perform 9 singles at a Moderate weight.
B.
3 sets
5 Dual Kettlebell Cleans + 5 Dual Kettlebell Squats + 5 Dual Kettlebell Thrusters + 5 Dual Kettlebell Shoulder to Overhead
On the 3 min Mark
Light to Moderate Load
C.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks
Fitness:
A.
15min
Jerk
Build up and perform 3 singles @ 80% or greater of 1 rm shoulder to overhead.
B.
3 sets
5 Dual Kettlebell Cleans + 5 Dual Kettlebell Squat Cleans + 5 Dual Kettlebell Thrusters + 5 Dual Kettlebell Shoulder to Overhead
On the 3 min Mark
Light to Moderate Load
C.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks
Performance:
A.
15min
Jerk
Build up and perform 3 singles @ 80% or greater of 1 rm shoulder to overhead.
B.
3 sets
5 Dual Kettlebell Cleans + 5 Dual Kettlebell Squat Cleans + 5 Dual Kettlebell Thrusters + 5 Dual Kettlebell Shoulder to Overhead
On the 3 min Mark
Light to Moderate Load
C.
3 Sets
Landmine Rotational Clean and Press x 7 reps per side
On the 3min Marks