Essentials:
A.
5 Sets
Med Ball Hang Clean x 10 reps
On the 2:30min
B.
For Time:
18-15-12
Dumbbell Deadlift
Jumping Pull Ups
Fitness:
A.
5 Sets
Clean from Blocks Just above Knee x 1.1
+
Split Jerk x 2 reps
On the 2:30min
*Start weight is 60% and build to a heavy complex on last set
B.
For Time:
18-15-12
Dumbbell Deadlift 70/50
Pull Ups
RX+: 85/65 and Chest to Bar
Performance:
A.
5 Sets
Clean from Blocks Just above Knee x 1.1
+
Split Jerk x 2 reps
On the 2:30min
*Start weight is 60% and build to a heavy complex on last set
B.
For Time:
18-15-12
Dumbbell Deadlift 100/70
Chest to Bar