Essentials:
A.
10 Sets
Heavy Russian KBS x 15 reps
On the Min Marks
B.
20 Sets
Speed Deadlift x 1 rep 62%
On the 30sec Marks
C.
15.1A
9min AMRAP
Hanging Knee Raises x 15 reps
Deadlift x 10 reps 85/55
Power Snatch x 5 Reps 85/55
Fitness:
A.
10 Sets
Power Clean x 1 rep 70-75%
On the Min Marks
B.
20 Sets
Speed Deadlift x 1 rep 67%
On the 30sec Marks
C.
15.1A
9min AMRAP
Toes to Bar x 15 reps
Deadlift x 10 reps 115/75
Power Snatch x 5 Reps 115/75
Performance:
A.
10 Sets
Power Clean and Power Jerk x 1 rep 80-85%
On the Min Marks
B.
20 Sets
Speed Sumo Deadlift x 1 rep 67%
On the 30sec Marks
C.
15.1A
9min AMRAP
Toes to Bar x 15 reps
Deadlift x 10 reps 115/75
Power Snatch x 5 Reps 115/75