Essentials:
A.
7 Sets
Segmented Power Clean x 5 reps empty BB , Training Bar, or PVC
On the 90 sec Marks
*Pause Above knee on every rep*
B.
6 Rounds For Time:
Incline Push Up x 11 reps
Dual Dumbbell Shoulder to Overhead x 9 reps
Hanging Leg Raises x 7 reps
Fitness:
A.
7 Sets
Segmented Power Clean x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks
B.
6 Rounds For Time:
Push Up x 11 reps
Handstand Push Up x 9 reps
Toes to Bar x 7 reps
RX+:Ring Push Up
Performance:
A.
7 Sets
Segmented Power Snatch x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks
B.
6 Rounds For Time:
Ring Push Up x 13 reps
Handstand Push Up x 11 reps
Toes to Bar (must be Unbroken) x 9 reps