Prep
2 Sets
Dumbbell Hip Thrust x 20 reps
Banded clam shell x 20 reps per side
Heavy Russian Kettlebell Swing x 10 reps

Essentials
A.
6 Sets
2 unbroken power clean complexes (6 reps total)
The clean complex is…
Hang Muscle Clean from above the knee x 1 rep
Hang power clean from above the knee x 1 rep
Hang Power clean from below the knee x 1 rep
Keep loads moderate to keep speed of the bar quick and smooth.
On the 90 sec Marks

B.
3 Sets
Sumo Deadlift x 7,7,6 reps tempo @3030
Rest 20 sec
Russian Kettlebell Swing x 15-20 reps
Rest 20 sec
Single leg Hip thrust x 10-15 reps per leg
On the 3:30 min Marks

C.
3 Sets
Deadlift x 15 reps
Wall ball x 10 reps
Single Unders x 30 reps
Row x 250 meters
Rest 2 min

Fitness
A.
6 Sets
2 unbroken power clean complexes (6 reps total)
The clean complex is…
Hang power clean from above the knee x 1 rep
Hang Power clean from below the knee x 1 rep
Hang power clean from just off the ground x 1 rep
Keep loads moderate to keep speed of the bar quick and smooth.
On the 90 sec Marks

B.
3 Sets
Sumo Deadlift x 7,7,6 reps tempo @3030
Rest 20 sec
Banded Russian Kettlebell Swing x 15-20 reps
Rest 20 sec
Single leg Hip thrust x 10-15 reps per leg
On the 3:30 min Marks

C.
3 Sets
Unbroken Deadlift x 15 reps *
Unbroken Wall ball x 15 reps 20-10ft/14-9ft
Double Unders x 30 reps
Row x 300 meters
Rest 2 min
*Deadlift RX weight starts the first set with 155/105, after the first set the weight must increase on the next 2 sets. How the weight increases is up to you but the deadlifts must be unbroken. *