Essentials:
A.
5 Sets
Med Ball Hang Clean x 10 reps
On the 2:30min
B.
3 Sets
Duel Kettlebell Sumo Deadlift x 10 reps
Duel Kettlebell Power Clean x 10 reps
Duel Kettlebell Shoulder to Overhead x 10 reps
On the 3min Marks
C.
3 Sets
Sled Pull x 50 meters
Heavy but steady walking pace
On the 4min Marks
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.
3 Sets
Duel Kettlebell Sumo Deadlift x 10 reps
Duel Kettlebell Power Clean x 10 reps
Duel Kettlebell Shoulder to Overhead x 10 reps
On the 3min Marks
C.
3 Sets
Sled Pull x 50 meters
Heavy but steady walking pace
On the 4min Marks
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.
3 Sets
Duel Kettlebell Sumo Deadlift x 10 reps
Duel Kettlebell Power Clean x 10 reps
Duel Kettlebell Shoulder to Overhead x 10 reps
On the 3min Marks
C.
3 Sets
Sled Pull x 50 meters
Heavy but steady walking pace
On the 4 min Marks