Essentials:
A.
3 Sets
Empty Bar Snatch Complex
Muscle Snatch x 5 reps
Hang Power Snatch x 5 reps
Snatch Pull Under x 5 reps
Hang Squat Snatch x 5 reps
*10min Cap
B.
EMOM 10min
Russian Kettlebell Swings x 10 reps
C.
15min AMRAP
3 Rounds
Row x 30 cal
Air Squat x 25 reps
Kettlebell Swings x 20 reps
*With the remaining Time Complete as many Wall Balls as Possible
Fitness:
A.
3 Sets
Empty Bar Snatch Complex
Muscle Snatch x 5 reps
Hang Power Snatch x 5 reps
Snatch Pull Under x 5 reps
Hang Squat Snatch x 5 reps
B.
10 min to Build to a Heavy, Not Maximal, Power Clean and Jerk
C.
20min AMRAP
3 Rounds
Row x 30 cal
Air Squat x 25 reps
Kettlebell Swings x 20 reps 35/25
*With the remaining Time Complete as many Wall Balls as Possible 20/14
Performance:
A.
10min to Build to a Heavy, Not Maximal, Squat Snatch
B.
10 min to Build to a Heavy, Not Maximal, Power Clean and Jerk
C.
20min AMRAP
3 Rounds
Airdyne x 30 cal
Air Squat x 25 reps
Kettlebell Swings x 20 reps 55/35
*With the remaining Time Complete as many Wall Balls as Possible 20/14