Prep
9min emom
1.Inchworm Spiderman Walk x 3 per side
2.Under switch to Crab Reach x 5 reps per side
3.(Squat + Jump Squat + 1 Step back lunge per leg) x 6-8 complexes

Essentials
A.
12 min practice this complex at a light to moderate load
Power clean + Squat Clean + Split Jerk

B.
3 Sets
Back Squat x 3 reps
Rest 20 sec
Split Squat Jumps x 8 reps per leg as high as possible (pause at bottom of each rep for 2 sec)
Rest 20 sec
Reverse Sled pull x 15 sec
On the 3 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

C.
3 Rounds For Time :
Alternating Barbell Front Rack Step Back Lunge x 10 reps
Dual Kettlebell Deadlift x 15 reps
Row x 12/9 cal damper 10/8
Dual Kettlebell Front Rack Carry x 50 ft (same KB as the Deadlift)
Rest 90 sec

Fitness
A.
12 min build to a heavy complex
Power clean + Squat Clean + Split Jerk

B.
3 Sets
Back Squat x 3 reps
Rest 20 sec
Split Squat Jumps x 8 reps per leg as high as possible (pause at bottom of each rep for 2 sec)
Rest 20 sec
Reverse Sled pull x 15 sec
On the 3 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

C.
3 Rounds For Time :
Alternating Barbell Front Rack Step Back Lunge x 10 reps 95/65
Dual Kettlebell Deadlift x 15 reps 55/35
Row x 15/12 cal damper 10/8
Dual Kettlebell Front Rack Carry x 50 ft 55/35
Rest 90 sec