Essentials
A.
5 Sets
Deadlift x 7.5.3.3.2 reps
Build in weight each set as reps get smaller
On the 2:30min Mark
B.
3 Sets
Run x 400 meters
Dumbbell Hang Power Clean x 10 reps
Box Jump x 16 reps
Rest 3 min
Fitness:
A.
5 Sets
Deadlift x 7.5.3.3.2 reps
Build in weight each set as reps get smaller
On the 2:30min Mark
B.
3 Sets
Run x 400 meters
*Power Clean x 10 reps 135/95
Box Jump Over x 16 reps 24/20
Rest 3 min
*Power cleans must be done as 5 touch and go for 2 sets.*
RX+: 165/115