Essentials:
A.
3 Sets
Back Squat x 3@65, 3@75%, 3+@85% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 5min
B.
5 rounds For Time:
Alternating Dumbbell Power Snatch x 10 reps per arm
Wall Balls x 20 Reps
Fitness:
A.
3 Sets
Back Squat x 3@65, 3@75%, 3+@85% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 5min
B.
5 rounds For Time:
Alternating Dumbbell Power Snatch x 10 reps per arm 45/25
Wall Balls x 30 Reps 20/14
Performance:
A.
3 Sets
Back Squat x 3@65, 3@75%, 3+@85% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 5min
B.
5 rounds For Time:
Alternating Dumbbell Power Snatch x 10 reps per arm 70/45
Wall Balls x 40 Reps 20/14
+
Competitor Session 2:(Do prior to above work)
4 Sets
Squat Snatch x 10 reps for time 145/100
Rest 3min