Essentials:
A.
OTM 12min
DB Power Snatch x 3-5 reps per arm
Rest 5min
B.
OTM 12min
Hang Power Clean x 3-5 reps
Rest 5min
C.
3 Rounds for Time:
Dead lifts x 10 reps
Single Unders x 100 reps
Fitness:
A.
OTM 12min
Power Snatch x 3 reps
Rest 5min
B.
OTM 12min
Power Clean x 3 reps
Rest 5min
C.
3 Rounds for Time:
Dead lifts x 10 reps 225/135
Double Unders x 50 reps
Performance:
A.
Snatch
12min to establish a 1rm for the day
Rest 5min
B.
Squat Clean
12min to establish a 1rm for the day
Rest 5min
C.
3 Rounds for Time:
Dead lifts x 10 reps 275/185
Double Unders x 50 reps