Essentials:
A.
5 Sets
Hang Squat Clean From High thigh /Hip position x 3 reps
Empty Barbell or Keep weight light
On the 2:30min Marks
B.
4 Rounds Each For Time:
Row x 12/9 cal
Rope Sit to Stand x 6 reps
Row x 12/9 cal
Thruster x 10 reps
Rest 2 min
Fitness:
A.
5 Sets
Hang Squat Clean From High thigh /Hip position x 3 reps
Build in weight but keep speed priority
On the 2:30min Marks
B.
4 Rounds Each For Time:
Row x 15/12 cal
Rope Climb x 2 reps
Row x 15/12 cal
Thruster x 10 reps 95/65
Rest 2 min
Performance:
A.
5 Sets
Squat Clean From Blocks High thigh /Hip position x 3 reps
Build in weight but keep speed priority
On the 2:30min Marks
B.
4 Rounds Each For Time:
Row x 15/12 cal
Legless Rope Climb x 2 reps
Row x 15/12 cal
Thruster x 10 reps 135/95
Rest 2 min