Essentials:
A.
6 sets
Hang Power Clean (Mid thigh) x 10 reps (BAR)
On the 3min Marks

Rest 5min

B.
5min AMRAP
No Push Up Burpee

Rest 5min

C.
3 rounds (Time Cap 15min)
Row x 500m
Deadlifts x 15 reps
Box Jumps Step Down x 15 reps

Fitness:
A.
6 sets
Hang Power Clean (Mid thigh) x 5 reps
On the 3min Marks

Rest 5min

B.
5min AMRAP
Hang Power Cleans 135/95

Rest 5min

C.
3 rounds (Time Cap 15min)
Row x 750m
Deadlifts x 15 reps 225/155
Box Jumps Step Down x 15 reps 24/20

Performance:
A.
6 sets
Hang Power Snatch (Mid thigh) x 6 reps
On the 3min Marks

Rest 5min

B.
5min AMRAP
Hang Power Cleans x 5 reps U.B. 165/105

Rest 5min

C.
5 rounds
Row x 750m
Deadlifts x 15 reps 225/155
Box Jumps Step Down x 15 reps 24/20