Essentials:
A.
5 Sets
Kettle Bell Swing x 15-20 reps
On the Min Marks

Rest 7min

B.
8 Rounds For Time:
Russian Kettlebell Swing x 8 reps
Deadlift x 7 reps
Burpee Box Step Ups x 6 reps

Rest 7min

C.
Mobility Squat Hold
2:30min Hold
Rest 3min
2:30min Hold

Fitness:
A.
15 Sets
Hang Power Snatch x 1 reps 60% or less
On the 20sec Marks

Rest 7min

B.
8 Rounds For Time:
Power Cleans x 8 reps 135/95
Deadlift x 7 reps 135/95
Burpee Box Jump x 6 reps 24/20

Rest 7min

C.
Mobility Squat Hold
2:30min Hold
Rest 3min
2:30min Hold

Performance:
A.
15 Sets
Power Snatch x 2 reps 115/75
On the 20sec Marks

Rest 7min

B.
8 Rounds For Time:
Power Cleans x 8 reps 135/95
Deadlift x 4 reps 315/205
Burpee Box Jump x 2 reps 30/24

Rest 7min

C.
Mobility Squat Hold
2:30min Hold
Rest 3min
2:30min Hold