Prep
2 Rounds
High Knees x 30 sec
Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep
Butt Kickers x 30 sec
Quadruped Alternating Shoulder taps x 10 per side

Essentials
A.
12 min practice this complex at a light to moderate load
Snatch Pull + Hang Power Snatch Below the knee

B.
3 Sets
Deadlift x 4 reps
Rest 15 sec
Vertical Med Ball Throw x 7 reps
Rest 15 sec
No Push Up Burpee x 9 reps
Rest 15 sec
Row x 200 meters (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 67-82% over the three sets

C.
4 Sets
Hang Power Clean x 4 rep
Burpee x 8 reps
Hanging Knee Raises x 12 reps
Row x 15/12 cal
Rest 90 sec

Fitness
A.
12 min build to a Heavy complex
Snatch Pull + Hang Power Snatch Below the knee

B.
3 Sets
Deadlift x 4 reps
Rest 15 sec
Vertical Med Ball Throw x 7 reps
Rest 15 sec
No Push Up Burpee Broad Jump x 9 reps
Rest 15 sec
Row x 200 meters (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 67-82% over the three sets

C.
4 Sets
Hang Power Clean x 4 rep 135/95
Burpee x 8 reps
Toes to bar x 12 reps
Row x 18 / 15 cal
Rest 90 sec
Rx+:165/115