Essentials:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 5 per leg
*Increase load each set*
On the 3min Marks

Rest 3min

B.
For Time:
20-10-5
Kettlebell Swings
Burpees

Fitness:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 5 per leg
*Increase load each set*
On the 3min Marks

Rest 3min

B.
For Time:
20-10-5
Power Clean and Jerk 105/70
Bar Facing Burpees

Performance:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 5 per leg
*Increase load each set*
On the 3min Marks

Rest 3min

B.
For Time:
20-10-5
Power Clean and Jerk 135/95
Bar Facing Burpees