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.
3 Rounds For Time:
Row x 24/17 cal
Wall Ball x 21 reps 20/14
Alternating Dumbbell Snatch x 18 reps 50/14
Lateral Burpees Over Rower x 15 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.
3 Rounds For Time:
Row x 24/17 cal
Wall Ball x 21 reps 20/14
Alternating Dumbbell Snatch x 18 reps 50/35
Lateral Burpees Over Rower x 15 reps
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.
3 Rounds For Time:
Row x 24/17 cal
Wall Ball x 21 reps 20/14
Alternating Dumbbell Snatch x 18 reps 50/35
Lateral Burpees Over Rower x 15 reps