Essentials
A.
5 Sets
Hang Snatch From Mid thigh position x 3 reps
Empty Barbell or Keep Weight Light
On the 2:30 min Marks
B.
5 Sets
Front Squat x 5 reps
Tempo 33×1
*Add 5-10 more lbs to weight from last week.*
On the 3 min Marks
C.
3 Sets
Dumbbell Thruster x 10 reps
Build in weight each set
On the 3min Marks
Fitness
A.
5 Sets
Hang Squat Snatch From Mid thigh position x 3 reps
Build in weight but keep speed priority
On the 2:30 min Marks
B.
5 Sets
Front Squat x 5 reps
Tempo 33×1
*Add 5-10 more lbs to weight from last week.*
On the 3 min Marks
C.
3 Sets
Dumbbell Thruster x 10 unbroken reps
Build in weight each set
On the 3min Marks