Essentials:
A.
Hang Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
2 Rounds For Time:
Incline Push Up x 15 reps
Kettlebell Swing x 25 reps
Sit Up x 35 reps
Fitness:
A.
Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
2 Rounds For Time:
Handstand Push Up x 10 reps
Kettlebell Swing x 20 reps 70/55
Slam Ball Sit Up x 30 reps 35/25
Performance:
A.
Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
2 Rounds For Time:
Deficit Handstand Push Up x 10 reps 8”/6”
Kettlebell Swing x 20 reps 70/55
GHD Sit Up x 30 reps