Essentials:
A.
7 Sets
Hip Power Clean x 5 rep
On the Min Marks
Rest 3min
B.
20-19-18-17-16-15-14-13-12-11 For time:
Deadlift
10-9-8-7-6-5-4-3-2-1
Goblet Squat
Fitness:
A.
Take 7min to build up to a heavy but fast Power Clean x 1 rep
Rest 3min
B.
20-19-18-17-16-15-14-13-12-11 For time:
Deadlift 115/75
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean 115/75
Performance:
A.
Take 7min to build up to a heavy but fast Front Squat x 1 rep
Rest 3min
B.
10-9-8-7-6-5-4-3-2-1 For time:
Deadlift 275/185
Hang Squat Clean 155/105