Prep
2 Sets
Kettlebell Bottoms Up 90/90 Carry x 30 sec
Single arm Ring Face Pull x 7 reps per arm
Plank Push Up x 10 reps per side
Essentials
A.
6 Sets
Push Press x 2 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 75sec Marks
B.
3 Sets
Landmine RDL High Pull x 8 reps right
Landmine Muscle Snatch x 8 reps right
Landmine Snatch Press x 8 reps right
Landmine RDL High Pull x 8 reps Left
Landmine Muscle Snatch x 8 reps Left
Landmine Snatch Press x 8 reps Left
On the 3 min mark
C.
10 min Amrap
Power Snatch x 3 reps
Overhead step back lunge x 5 reps
Right arm Kettlebell Rack carry x 25 ft
Right arm Kettlebell Overhead Carry x 25 ft
Power snatch x 3 reps
Overhead Step back lunge x 5 reps
Left arm Kettlebell Rack Carry x 25 ft
Left arm Kettlebell Overhead Carry x 25 ft
Fitness
A.
6 Sets
Push Press x 2 reps
Pausing Push Jerk x 2 reps
Split Jerk x 1 rep
Take from the floor and build in weight each set
On the 75sec Marks
B.
3 Sets
Landmine RDL High Pull x 8 reps right
Landmine Muscle Snatch x 8 reps right
Landmine Snatch Press x 8 reps right
Landmine RDL High Pull x 8 reps Left
Landmine Muscle Snatch x 8 reps Left
Landmine Snatch Press x 8 reps Left
On the 3 min mark
C.
10 min Amrap
Power Snatch x 3 reps 75/55
Overhead squat x 5 reps 75/55
Right arm Kettlebell Rack carry x 25 ft 55/35
Right arm Kettlebell Overhead Carry x 25 ft 55/35
Power snatch x 3 reps 75/55
Overhead Squat x 5 reps 75/55
Left arm Kettlebell Rack Carry x 25 ft 55/35
Left arm Kettlebell Overhead Carry x 25 ft 55/35
RX+: (95/65)(70/55)