Essentials:
A.
5 Sets
Speed Front Squat x 4 reps 50%
+
Kettlebell Front Rack Bottom of Squat Hold x 30 sec
On the 2 min Marks
B.
8 Sets
Pausing Power Clean (2 rep below the knee + 2 rep above the knee)
Use empty Barbell
On the 90 sec Marks
C.
3 Sets
Wall Sit x 60sec
Air Squat x 15 reps
On the 3:30min
Fitness:
A.
5 Sets
Speed Front Squat x 4 reps 50%
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks
B.
8 Sets
Pausing Power Clean (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks
C.
3 Sets
Dual Kettlebell Wall Sit x 90sec
Air Squat x 20 reps
On the 3:30min
Performance:
A.
5 Sets
Speed Front Squat x 4 reps 50%
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks
B.
8 Sets
Pausing Power Clean (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks
C.
3 Sets
Dual Kettlebell Wall Sit x 90sec
Air Squat x 20 reps
On the 3:30min