Essentials:
A.
3 Sets
2 Deadlift + 2 Sumo Deadlift @82%
On the 3min Marks
B.
20 min EMOM
1. Hanging Knee Raises x 10 reps
2. Dumbbell Hang Power Clean and Jerk x 6 reps per Arm 35/20
3. Ring Pulls x 10 rep
4. Thruster x 6 reps
Fitness:
A.
3 Sets
2 Deadlift + 2 Sumo Deadlift @82%
On the 3min Marks
B.
20 min EMOM
1. Toes to Bar x 10 reps
2. Power Snatch x 6 reps 105/70
3. Rope Climb x 2/1 rep
4. Thruster x 6 reps 105/70
Performance:
A.
3 Sets
2 Deadlift + 2 Sumo Deadlift @82%
On the 3min Marks
B.
20 min EMOM
1. Chest to Bar x 12 reps
2. Touch and Go Power Snatch x 6 reps 135/95
3. Bar Muscle Up x 8/6 reps
4. Thruster x 6 reps 135/95