Essentials:
A.
5 Sets
Speed Front Squat x 4 reps 55%
+
Kettlebell Front Rack Bottom of Squat Hold x 30 sec
On the 2 min Marks
B.
7 Sets, Each set as fast as possible:
Double Kettlebell Power Clean x 6 reps
Double Kettlebell Front Rack Step back Lunge x 6 reps
No Push Up Burpee x 6 reps
On the 2min Marks
Fitness:
A.
5 Sets
Speed Front Squat x 4 reps 55%
+
Goblet pistol squat hold x 15 sec per leg
On the 2 min Marks
B.
7 Sets, Each set as fast as possible:
Double Kettlebell Power Clean x 6 reps 55/35
Double Kettlebell Front Rack Step back Lunge x 6 reps 55/35
Burpee x 6 reps
On the 2min Marks
Performance:
A.
5 Sets
Speed Front Squat x 4 reps 55%
+
Goblet pistol squat hold x 15 sec per leg
On the 2 min Marks
B.
7 Sets, Each set as fast as possible:
Double Kettlebell Power Clean x 6 reps 55/35
Double Kettlebell Front Rack Step Back Lunge x 6 reps 55/35
Burpee x 6 reps
On the 2min Marks