Essentials:
A.
3 Sets
Deadlift x 10 reps 55%
B.
12-10-8-6-4-2
Deadlift 50%
Box Jump
KBS
DB Step Back Lunges (total Reps)
Fitness:
A.
3 Sets
Deadlift x 10 reps 60%
B.
12-10-8-6-4-2
Power Clean 135/95
Box Jump 24/20
KBS 55/35
DB Step Back Lunges 35/25 (total Reps)
Performance:
A.
3 Sets
Deadlift x 10 reps 65%
B.
12-10-8-6-4-2
Power Clean 165/115
Box Jump 24/20
KBS 70/55
DB Step Back Lunges 55/45