Essentials:
A.
4 Sets
Deadlift x 7 reps
On the 3min Marks
*Moderately heavy load, not a max*

Rest 3min

B.
5 Sets
Clean Deadlift x 2 reps + RDL x 2 reps + Front Squat x 2 reps
On the 2min Marks

Rest 3min

C.
For Time:
Deadlift x 15 reps
Push Press x 15 reps
Burpee Box Jumps x 30 reps
Kettlebell Swing x 30 reps

Fitness:
A.
4 Sets
Deadlift x 5 reps
On the 3min Marks
*Moderately heavy load, not a max*

Rest 3min

B.
5 Sets
Clean Deadlift x 2 reps + Hang Power Clean x 1 rep + Hang Squat Clean x 1 rep
On the 2min Marks

Rest 3min

C.
For Time:
Clean and Jerk x 30 reps 135/95
Burpee Box Jumps x 30 reps 20”
Kettlebell Swing x 30 reps 55/35

Performance:
A.
4 Sets
Deadlift x 3 reps
On the 3min Marks
*Moderately heavy load, not a max*

Rest 3min

B.
5 Sets
Deficit Clean Grip Deadlifts x 4 reps
On the 2min Marks
Tempo 21×1
*Stand on top of 45# Plate*

Rest 3min

C.
3 Sets:
L-Sit x 60sec of work
Rest 1min
Weighted Side Bends x 15 reps per side 55/45
Rest 1min
+
Competitor Session 2
For Time:
Clean and Jerk x 30 reps 185/115
Bar Facing Burpees x 30 reps
GHD Sit Ups x 30 reps