Essentials:
A.
5 Sets
Speed Front Squat x 4 reps 45%
+
Kettlebell Front Rack Bottom of Squat Hold x 30 sec
On the 2 min Marks

B.
7 Rounds For Time:
Dual Dumbbell Power Clean and Jerk x 3 reps
Burpee Jumping Pull Up x 3 reps
Single Unders x 30 reps

Fitness:
A.
5 Sets
Speed Front Squat x 4 reps 45%
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks

B.
7 Rounds For Time:
Dual Dumbbell Power Clean and Jerk x 3 reps 50/35
Burpee Chest to Bar x 3 reps
Double Unders x 15 reps

RX+:
7 Rounds For Time:
Dual DumbbellPower Clean and Jerk x 3 reps 70/50
Bar Muscle Up x 3 reps
Double Unders x 30 reps

Performance:
A.
5 Sets
Speed Front Squat x 4 reps 45%
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks

B.
10 Rounds
Dual Dumbbell Power Clean and Jerk x 3 reps 70/50
Bar Muscle Up x 3 reps
Double Unders x 30 reps