Essentials:
A.
7 Sets
Overhead Squat x 3 reps
Tempo 33×1
Build in weight
On the 2min
B.
5 Rounds For Time:
Kettlebell Swing x 15 reps
Jumping Pull Ups x 15 reps
Rest 1min
Fitness:
A.
7 Sets
Squat Snatch
Set 1:70-80% x 3 reps
Set 2: 80-85% x 2 reps
Set 3,4,5: 85%+ x 1 rep
Set 6: 80-85% x 2 reps
Set 7: 70-80% x 3 reps
On the 2min
B.
5 Rounds For Time:
Power Snatch x 10 reps 95/65
Pull Ups x 10 reps
Rest 1min
RX+: Same as performance
Performance:
A.
7 Sets
Squat Snatch
Set 1:70-80% x 3 reps
Set 2: 80-85% x 2 reps
Set 3,4,5: 85%+ x 1 rep
Set 6: 80-85% x 2 reps
Set 7: 70-80% x 3 reps
On the 2min Marks
B.
5 Rounds For Time:
Power Snatch x 10 reps 95/65
Chest to Bar x 10 reps
Rest 1min
*Every round increase reps of each by one if you went unbroken on both movements and you were able to complete the round in under 1min.*