Essentials:
A.
5 sets
Squat clean From Hang just above Knee x 3 reps
On the 2:30
Empty Barbell or light weight and keep speed user the bar priority

B.
10min EMOM
Dumbbell Hang Power clean x 3 reps
Dumbbell Front Squat x 3 reps
Dumbbell Push Jerk x 3 reps

C.
3 sets
Half kneeling Band Press x 10 per side
+
Single Leg Plank x 20 sec Per Leg
On the 3min Marks

Fitness:
A.
5 sets
Squat clean From Hang just above Knee x 3 reps
On the 2:30
Build in weight but keep speed user the bar priority

B.
10min EMOM
Power clean x 3 reps
Front Squat x 3 reps
Push Jerk x 3 reps
60%

C.
3 sets
Half kneeling Band Press x 10 per side
+
Single Arm Plank x 20 sec Per Arm
On the 3min Marks