Essentials:
A.
Overhead Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
For Time:
Overhead Squat x 10 reps
Single Unders x 50 reps
Power Snatch x 20 reps
Single Under x 50 reps
Dumbbell Power Snatch x 30
Single Under x 50 reps
Fitness:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
For Time:
Power Snatch x 10 reps 135/95
Double Unders x 50 reps
Power Snatch x 20 reps 115/75
Double Under x 50 reps
Power Snatch x 30 95/65
Double Under x 50 reps
Performance:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
For Time:
Power Snatch x 10 reps 135/95
Double Unders x 50 reps
Power Snatch x 20 reps 115/75
Double Under x 50 reps
Power Snatch x 30 95/65
Double Under x 50 reps