Essentials:
A.
3 Sets
Overhead Waiters Carry x 50 meters per arm
On the 2:30min Marks

B.
5 sets
Hip Thrust x 8 reps 90%
On the 2min Marks

C.
20min AMRAP
No Push Up Burpee x 15 reps
Alternating Dumbbell Step Up x 20 reps
Run x 400 meters

Fitness:
A.
3 Sets
1 Snatch + 1 Snatch Push Press + 2 Overhead Squat
*Target is 65% on all sets
On the 2:30min Marks

B.
10min
Power Clean
Work to 80% of 1rm
then do 1 singles at 15/0 lbs less than the 80% load

C.
20min AMRAP
No Push Up Burpee Box Jump x 15 reps 20”
Alternating Single Leg Kettlebell Deadlift x 20 reps 55/35
Run x 400 meters

Performance:
A.
3 Sets
1 Snatch + 1 Snatch Balance + 1 Overhead Squat
*Target is 90% of Bodyweight on all 3 sets
On the 2:30min Marks

B.
10min
Clean
Work to 90% of 1rm
then do 1 singles at 30 lbs less than the 90% load

C.
20min AMRAP
No Push Up Burpee Box Jump x 15 reps 20”
Alternating Single Leg Kettlebell Deadlift x 20 reps 70/55
Run x 400 meters