Essentials:
A.
10 Sets
Speed Dead Lifts x 3 reps 55%
On the min Marks
Rest 3min
B.
10 Sets
Heavy Russian KBS x 7 reps
On the Min
Rest 3min
C.
6min AMRAP
Deadlift x 15 reps
No Push Up Burpees x 20 reps
Box Jumps x AMRAP
Fitness:
A.
10 Sets
Speed Dead Lifts x 3 reps 60%
On the min Marks
Rest 3min
B.
10 Sets
Power Clean x 2 reps 95/65
On the Min
Rest 3min
C.
6min AMRAP
Deadlift x 15 reps 255/155
Power Snatch x 20 reps 95/65
Hang Power Clean x AMRAP 185/105
*One BarBell*
Performance:
A.
5 Sets
Clean Pulls x 3 reps 110% of Clean
On the 2:30min Marks
Rest 3min
B.
10 Sets
Power Clean x 5 reps 95/65
On the Min
Rest 3min
C.
6min AMRAP
Deadlift x 3 reps 315/205
Hang Power Clean x 3 reps 225/135
Power Snatch x 3 reps 135/95
*You Can Use 3 Separate Bars*
