Essentials
A.
5 Sets
Close Grip Bench Press x 5 reps
On the 3min Marks
Rest 5min
B.
For Time:
Dumbbell Snatch x 15 reps per arm
Row x 600 meters
Deadlift x 30 reps
Rest 5min
C.
Mobility squat Hold x 6:30min
Fitness
A.
5 Sets
Close Grip Bench Press x 3 reps
On the 3min Marks
Rest 5min
B.
For Time:
Power Snatch x 30 reps 75/55
Row x 600 meters
Power Clean x 30 reps 95/65
*1 Bars only*
Rest 5min
C.
Mobility squat Hold x 6:30min
Performance
A.
5 Sets
Bench Press x 2 reps
Strict Hand Stand Push Ups x 5-10 reps
On the 3min Marks
Rest 5min
B.
For Time:
Power Snatch x 30 reps 95/65
Row x 600 meters
Power Clean x 30 reps 135/95
*2 Bars are allowed*
Rest 5min
C.
Mobility Squat Hold x 6:30min