Essentials:
A.
4 Sets
Snatch Deadlift x 5 reps @Tempo 2020*35% of Deadlift*
Rest 20 sec
Snatch Grip Romanian Deadlift x 3 reps*35% of Deadlift*
Rest 20 sec
Hang Power Snatch x 3 reps *Empty Barbell*
On the 4min Marks
B.
7 rounds For Time:
Box Dip x 10 reps
Incline Push up x 10 reps
Kettlebell swing x 10 reps
Rest 1 min
Fitness:
A.
4 Sets
Podium Snatch Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Snatch Romanian Deadlift x 3 reps
Rest 20 sec
Power Snatch x 3 reps
60-75% of Snatch
On the 4min Marks
B.
7 Rounds For Time:
Box Dip x 10 reps
Push up x 10 reps
Kettlebell swing x 10 reps 70/55
Rest 1 min
RX+: (Bar Dip)(Handstand Push Up)
Performance:
A.
4 Sets
Podium Snatch Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Podium Snatch Pull x 3 reps
Rest 20 sec
Power Snatch x 3 reps
60-75% of Snatch
On the 4min Marks
B.
7 rounds
Ring Dip x 10 reps
Handstand push up x 10 reps
Kettlebell swing x 10 reps 70/55
Rest 1 min