Essentials:
A.
6 Sets
Pull Up Negatives x 3-5 reps
Tempo 31A1
On the 2min Marks

Rest 5min

B.
4 Sets
Hang Power Snatch from Knee x 3 reps (BAR)
On the 2min Marks

Rest 5min

C.
3 rounds for time:
500m Row
Deadlifts x 12 reps
Box Step Ups x 21 reps

Fitness:
A.
6 Sets
Weighted Pull Up Negatives x 3-5 reps
Tempo 31A1
On the 2min Marks

Rest 5min

B.
4 Sets
Hang Power Snatch from Knee x 3 reps
On the 2min Marks

Rest 5min

C.
3 rounds for time:
500m Row
Deadlifts x 12 reps 135/95
Box Jumps Step Down x 21 reps 20/20

Performance:
A.
6 Sets
Clean Dead Lifts x 3, 2, 1, 3, 2, 1 reps
On the 2min Marks

Rest 5min

B.
4 Sets
Hang Power Snatch from Knee x 2, 2, 1, 1 reps
On the 2min Marks

Rest 5min

C.
3 rounds for time:
500m Row
Deadlifts x 12 reps Bodyweight
Box Jumps x 21 reps 20/20