Essentials:
A.
4 Sets
Hang Muscle Clean x 12 reps
On The 2:30min
*load increasing each set but stay light for all sets
Or ADAPT (5 Set)

B.
3 Sets
Back Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65% (+15-30lbs) and stay with it for all three sets

C.
3 Rounds Each For Time:
Bar Facing Burpee x 10 reps
Thruster x 10 reps
Bar Facing Burpee x 10 reps
Rest 90sec

Fitness:
A.
10min
Full Clean Complex
(Clean From Hang above Knee + Clean From Hang Below Knee + Clean From Ground)
Build Up to 72%(+5lbs)
Or ADAPT (5 Set)

B.
3 Sets
Back Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets

C.
4 Rounds Each For Time:
Bar Facing Burpee x 10 reps
Thruster x 15 reps 95/65
Bar Facing Burpee x 10 reps
Rest 90sec

Performance:
A.
10min
Full Clean Complex +
(Clean From Hang Above Knee + Clean From Hang Below Knee + Clean from Ground + 2 Front Squats + Split Jerk)
Build Up to 80%(+5lbs)
Or ADAPT (5 set)

B.
3 Sets
Back Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets

C.
4 Rounds Each For Time:
Bar Facing Burpee x 10 reps
Thruster x 15 reps 115/75
Bar Facing Burpee x 10 reps
Rest 90sec