Essentials:
A.
15min
Every 30 sec
1. Dumbbell Power Snatch Right Arm x 3 rep
2. Dumbbell Power Snatch Left Arm x 3 reps
B.
25min AMRAP
Assault Bike x 200 meters
Air Squat x 15 reps
Burpee Box Jump Over x 10 reps
Fitness:
A.
15min
Every 30 sec
1. Dumbbell Power Snatch Right Arm x 1 rep
2. Dumbbell Power Snatch Left Arm x 1 reps
*As heavy as possible*
B.
25min AMRAP
Run x 200 meters
Air Squat x 15 reps
Burpee Box Jump Over x 10 reps 30/24
*Wear weight Vest if possible*
Performance:
A.
15min
Every 30 sec
1. Dumbbell Power Snatch Right Arm x 1 rep
2. Dumbbell Power Snatch Left Arm x 1 reps
*As heavy as possible*
B.
25min AMRAP
Run x 200 meters
Air Squat x 15 reps
Burpee Box Jump Over x 10 reps 30/24
*Wear weight Vest if possible*