Essentials:
A.
12 Sets
Deadlifts x 3-4 reps 40-50%
On the min Marks
Rest 5min
B.
For Time:
Russian Kettle bell Swings x 60 reps
Dumbbell Push Press x 60 reps
Fitness:
A.
12 Sets
Deadlifts x 2-3 reps 50-60%
On the min Marks
Rest 5min
B.
For Time:
Skinny Double Grace
Clean and Jerk x 60 reps 95/65
Performance:
A.
6 Sets
Deficit Clean Grip Deadlifts x 2-3 reps
On the 2min Marks
Stand on 45# Plate
Rest 5min
B.
For Time:
Double Grace
Clean and Jerk x 60 reps 135/95