Essentials:
A.
7 Sets
Hang Muscle Snatch x 5 reps PVC/ Training Bar/ Empty Bar
On the 2min
Or ADAPT
B.
3 Sets
Sumo Deadlift High Pull x 10 reps
Burpee Box Step Overs x 10 reps
Row x 15 cal
Rest 2:30min
Fitness:
A.
7 Sets
Snatch x 2 reps (Singles) 75-85%
On the 2min
Or ADAPT
B.
3 Sets
Touch and Go Power Snatch x 5 reps (Increase weight each set to make the final set heavy)
Burpee Box Jump Overs x 10 reps 24/20
Row x 15 cal
Rest 2:30min
Performance:
A.
7 Sets
Snatch x 2 reps (Singles) 85%
On the 2min
Or ADAPT
B.
5 Sets
Touch and Go Power Snatch x 5 reps 155/110
Burpee Box Jump Overs x 10 reps 24/20
Row x 15 cal
Rest 2:30min
Competitor Session 2:
A.
3 Sets
Snatch High Pulls x 5 reps 60%
Rest 2min
B.
3 Rounds Not For Time:
Stone to shoulder x 10 reps
Peg Board x 1 rep
L-Sit x 20sec
Legless Rope Climb x 1rep
Handstand walk x 100ft