Essentials:
A.
8 Sets
Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats
Empty barbell
On the 90 sec Marks
B.
20 min AMRAP
Row x 300 meters
Burpee x 20 reps
Dumbbell Box Step Overs x 10 reps
Fitness:
A.
8 Sets
Pausing Snatch (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks
B.
20 min AMRAP
Row x 300 meters
Burpee Over Rower x 20 reps
Dumbbell Box Step Overs x 10 reps 50-24/35-20
Performance:
A.
8 Sets
Pausing Snatch (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks
B.
20 min AMRAP
Row x 300 meters
Burpee Over Rower x 20 reps
Dumbbell Box Step Overs x 10 reps 70-24/50-20