Essentials:
A.
16 Sets
On the min Marks
Odd: Hang Power Snatch x 8 reps PVC or Empty Bar
Even: KettleBell Swing x 8 Reps
Rest 3min
B.
7 Sets Each For Time:
Deadlift x 8 reps 67.5% of 1RM
Row x 16 cal
On the 4min Marks
Fitness:
A.
16 Sets
On the min Marks
Odd: Power Snatch x 8 reps 75/55
Even: Kettle Bell Swing x 8 Reps 55/35
Rest 3min
B.
7 Sets Each For Time:
Deadlift x 8 reps 72.5% of 1RM
Row x 16 cal
On the 4min Marks
Performance:
A.
8 Sets
Power Snatch x 2 reps 75%
On the 2min Marks
Not Touch and Go
Rest 3min
B.
7 Sets Each For Time and Cal:
Deadlift x 8 reps 315/225
Airdyne 20sec Max Effort
On the 4min Marks
Sorry but no