Prep
9 min emom
1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes
2.reverse bear crawl x 30 sec
3.inchworm with push up x 5 reps

Essentials
A.
3 Sets
Back Squat x 6,4,2 reps
Rest 20 sec
Goblet Speed Squat x 15 reps
Rest 20 sec
Dual Front Rack Kettlebell Carry x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
10 min practice this complex at a light to moderate load
Hang Squat Clean Above the knee +Thrusters + hang squat clean below the knee + front squat

C.
21-15-9
Alternating Dumbbell Hang Clean And Jerk
Dumbbell Overhead walking Lunge Steps

Right into

21-15-9
Alternating Dumbbell Power Snatch
Dumbbell Overhead walking Lunge Steps

Fitness
A.
3 Sets
Back Squat x 6,4,2 reps
Rest 20 sec
Goblet Speed Squat x 15 reps
Rest 20 sec
Dual Front Rack Kettlebell Carry x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
10 min to build to a Heavy Complex
Hang Squat Clean Above the knee +Thrusters + hang squat clean below the knee + front squat

C.
21-15-9
Alternating Dumbbell Hang Clean And Jerk 50/35
Dumbbell Overhead walking Lunge Steps

Right into

21-15-9
Alternating Dumbbell Power Snatch 50/35
Dumbbell Overhead walking Lunge Steps