Essentials and Fitness:
A.
If 3RM Back Squat is Greater than or Equal to your body weight then…
In 10min Find a 1 Rep Max Power Snatch
If 3RM Back Squat is Less than your body weight then…
10 Sets; 5-10 Reps Heavy Russian KBS; On the Min

Rest 5min

B.
If 3RM Back Squat is Greater than or Equal to your body weight then…
In 10min Find a 1 Rep Max Power Clean
If 3RM Back Squat is Less than your body weight then…
10 Sets; 5-10 Reps Moderate Load Romanian Deadlifts; On the Min

Rest 5min

C.
In 15min Find a 1 Rep Max Front Squat

Performance:
A.
In 10min Find a 1 Rep Max Power Snatch

Rest 5min

B.
In 10min Find a 1 Rep Max Power Clean

*Rest Exactly 2min*

C.
8min AMRAP
Power Clean 90% of ‘B’