Essentials:
A.
7 Sets
10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Single Arm Kettlebell Overhead carry Per Arm
On the 2min
Or ADAPT
B.
3 Sets
Run x 200 meters
Overhead Squat x 12 reps
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**
Fitness:
A.
7 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 5 complexes @65%
On the 2min
Or ADAPT
B.
3 Sets 85%
Run x 200 meters
Overhead Squat x 12 reps 135/95
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**
Performance:
A.
7 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 5 complexes @65%
On the 2min
Or ADAPT
B.
4 Sets 85%
Run x 200 meters
Overhead Squat x 12 reps 155/105
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**