Prep
2 sets
Row x 60 sec easy
Banded clam shell x 10 per side
Banded monster walk x 10 step forward 10 steps backwards
Dual Kettlebell split split Stance Muscle Clean x 5 reps per side

Essentials
A.
12 min
Build to a heavy power clean complex
Power clean + Hang Power clean above the Knee + Hang Power clean Below the knee

B.
3 Sets
Deadlift x 7,6,5 reps no tempo
Rest 30 sec
Single Leg dumbbell Hip Thrust x 10-15 reps per leg
On the 3:30 min Marks

C.
3 Sets
Row x 12/9 cal
Right arm Hang Dumbbell Power Snatch x 10 reps
Dumbbell Burpee Thruster x 5 reps
Left arm Hang Dumbbell Power Snatch x 10 reps 50/35
V Ups x 15 reps
On the 6 min Marks

Fitness
A.
12 min
Build to a heavy power clean complex
Power clean + Hang Power clean above the Knee + Hang Power clean Below the knee

B.
3 Sets
Deadlift x 7,6,5 reps no tempo
Rest 30 sec
Single Leg dumbbell Hip Thrust x 10-15 reps per leg
On the 3:30 min Marks

C.
3 Sets
Row x 15/12 cal
Right arm Hang Dumbbell Snatch x 10 reps 50/35
Dumbbell Burpee Thruster x 5 reps 50/35
Left arm Hang Dumbbell Snatch x 10 reps 50/35
Toes to bar x 15 reps
On the 6 min Marks