Essentials
A.
5 Sets
Front Squat x 5 reps
Tempo @ 33×1
*Add 5-10lbs to weight you did 2 weeks ago*
On the 3 min Marks
B.
3 sets Each For Time:
Bear Crawl x 60 ft
Power Snatch x 6 reps
Jumping Pull up x 10 reps
Kettlebell Swing x 15 reps
On the 3 min marks
Fitness
A.
5 Sets
Front Squat x 5 reps
Tempo @ 33×1
*Add 5-10lbs to weight you did 2 weeks ago*
On the 3 min Marks
B.
3 sets Each For Time:
Bear Crawl x 60 ft
Power Snatch x 3 reps (95/65,105/70,115/75)
Pull up x 10 reps
Squat Snatch x 3 reps (95/65,105/70,115/75)
On the 3 min marks
RX+:
3 sets Each For Time:
Handstand Walk x 30 ft
Power Snatch x 3 reps (135/95,145/100,155/105)
Strict Pull up x 10/7 reps
Squat Snatch x 3 reps (135/95,145/100,155/105)
On the 3 min marks
Performance
A.
5 Sets
Front Squat x 5 reps
Tempo @ 33×1
*Add 5-10lbs to weight you did 2 weeks ago*
On the 3 min Marks
B.
3 sets Each For Time:
Handstand walk x 30 ft
Power Snatch x 3 reps (155/105,165/110,175/115)
Strict pull up x 10 reps
Squat Snatch x 3 reps (155/105,165/110,175/115)
On the 3 min marks