Essentials:
A.
6 Sets
Snatch Grip Deadlift x 3 reps
On the 2min
Rest 3min
B.
6 Sets
Romanian Deadlift x 3 reps
On the 2min
Rest 4min
C.
3 Rounds For time:
Alternating DumbBell Snatch x 5 reps per Arm
Deadlift x 10 reps
Burpee Box Step Ups x 15 reps
Fitness:
A.
6 Sets
TNG Power Snatch Cluster x 3
On the 2min
Rest 3min
B.
6 Sets
TNG Power Clean Cluster x 3 reps
On the 2min
Rest 4min
C.
3 Rounds For time:
Alternating DumbBell Snatch x 5 reps per Arm 55/35
Deadlift x 10 reps 225/155
Burpee Box Jumps x 15 reps 24/20
Performance:
A.
6 Sets
Power Snatch Cluster x 1.1.1
Rest 10sec between reps
On the 2min
Rest 3min
B.
6 Sets
Power Clean Cluster x 1.1.1
Rest 10sec between reps
On the 2min
Rest 4min
C.
4 Rounds For time:
Alternating DumbBell Snatch x 5 reps per Arm 85/55
Deadlift x 10 reps 315/205
Burpee Box Jumps x 15 reps 24/20
+
Competitor Session 2:
A.
3 Sets
GHD Weighted Back Extensions x 15 reps
rest as needed
B.
3 Sets
Good Mornings x 10 reps
rest as needed