Essentials:
A.
9 Sets
Clean Pull Under x 5 reps
On the 2min Marks

B.
3 Sets
2:30 min AMRAP
Barbell Back Squat x 6 reps
Single Unders x 30 reps
Rest 2:30min

Fitness:
A.
18min
Squat Clean and Push Jerk
Build Up to 80% and then perform 8 singles

B.
3 Sets
2:30min AMRAP
(Clean+Front Squat+Shoulder to Overhead+Back Squat+Shoulder to Overhead) x 3 complex 95/65
Double Unders x 30 reps
Rest 2:30min

Performance:
A.
18min
Squat Clean and Push Jerk
Build Up to 80% and then perform 8 singles

B.
2 Sets
2:30min AMRAP
(Clean+Front Squat+Shoulder to Overhead+Back Squat+Shoulder to Overhead) x 3 complex 95/65
Double Unders x 30 reps
Rest 2:30min
2:30min AMRAP
Barbell On Back Step Back Lunge x 8 reps 95/65
Box Jump Over x 8 reps 30/24
Rest 2:30min