Essentials:
A.
5 Sets
(Hang Power Clean From Mid thigh + Hang Power Clean From Just above the Knee + Hang Power Clean From Just below the Knee + Power Clean) x 3 Complexes
Technique time, stay with training bar or empty Barbell
On the 2:30min

B.
4 Sets
Split Press x 5 reps
Build in Weight
On the 2:30min

C.
3 Sets
5 Double Kettlebell Deadlift + 5 Double Kettlebell Hang Power Clean + 5 Double Kettlebell Push Press + 50ft Double Kettlebell Overhead Walk
Build to a Heavy Unbroken Complex
On the 3min Marks

Fitness:
A.
5 Sets
2 Touch and Go Power Cleans
-Rest 15 sec-
3 Hang Power Clean Singles
Build Up to 75% on Last Set
On the 2:30min

B.
4 Sets
Split Jerk x 4 reps
Build Up to 70-75% on Last set
On the 3min Mark

C.
3 Sets
5 Double Kettlebell Deadlift + 5 Double Kettlebell Hang Power Clean + 5 Double Kettlebell Push Press + 50ft Double Kettlebell Overhead Walk
Build to a Heavy Unbroken Complex
On the 3min Marks

Performance:
A.
5 Sets
2 Touch and Go Power Cleans
-Rest 15 sec-
3 Hang Power Clean Singles
Build Up to 75% on Last Set
On the 2:30min

B.
4 Sets
Pausing Dip Split Jerk x 4 reps
Build Up to 70-75% on Last set
On the 3min Mark

C.
3 Sets
5 Double Kettlebell Deadlift + 5 Double Kettlebell Hang Power Clean + 5 Double Kettlebell Push Press + 50ft Double Kettlebell Overhead Walk
Build to a Heavy Unbroken Complex
On the 3min Marks