Essentials:
A.
12min EMOM
Overhead Squat x 5 reps
B.
3 Sets
Parellete Front Lean Raise x 30sec
On the 2 min Marks
C.
2 Rounds For Time:
Run x 400 meters
Double Kettlebell Front Rack Carry x 100 meters
Dumbbell Step Back Lunge x 20 reps
Fitness:
A.
12min EMOM
Full Snatch from Ground+Full Hang Snatch From Below Knee + Full Snatch From Above Knee
55%
B.
3 Sets
Parellete Jump Thrus x 7 reps
On the 2 min Marks
C.
2 Rounds For Time:
Run x 800 meters
Double Kettlebell Front Rack Carry x 100 meters 55/35
Front Rack Step Back Lunge x 20 reps 95/65
Performance:
A.
12min EMOM
Full Snatch from Ground+Full Hang Snatch From Below Knee + Full Snatch From Above Knee
55%
B.
3 Sets
Skin the Cat x 7 reps
On the 2 min Marks
C.
2 Rounds For Time:
Run x 800 meters
Stone Carry x 100 meters 135/85 (Held in bear Hug position)
Front Rack Step Back Lunge x 20 reps 135/95