Essentials:
A.
7 Sets
Segmented Power Clean x 2 reps empty bar
Pause Above Knee 3 sec
On the 90 sec Marks
B.
5 Rounds For Time:
Run x 200 meters
Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35
Run x 200 meters
Inch Worm x 10 reps
Fitness:
A.
7 Sets
Segmented Power Clean x 2 reps 65-70% +5lbs
Pause Above Knee 3 sec
On the 90 sec Marks
B.
5 Rounds For Time:
Run x 200 meters
Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35
Run x 200 meters
Wall Walks x 5 reps
Performance:
A.
7 Sets
Segmented Power Clean x 2 reps 65-70% +5lbs
Pause Above Knee 3 sec
On the 90 sec Marks
B.
5 Rounds For Time:
Run x 200 meters
Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35
Run x 200 meters
Wall Walks x 5 reps