Essentials:
A.
12 Sets
Kettlebell Swing x 10 reps
On the min Mark
B.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55%
Tempo 32×1 (all sets)
C.
For time:
Air Squat x 35 reps
Goblet Squat x 25 reps
Front Squat x 15 reps
Fitness:
A.
12 Sets
Hang Power Snatch x 1 rep
On the min Mark
*Build over the 12 sets*
B.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55%
Tempo 32×1 (all sets)
C.
For time:
Goblet Squat x 25 reps 70/55
Overhead Squat x 20 reps 95/65
Front Squat x 15 reps 155/105
Performance:
A.
Hang Power Snatch
12min to build to a 1RM
B.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55%
Tempo 32×1 (all sets)
C.
For time:
Squat Snatch x 15 reps 115/75
Squat Snatch x 12 reps 155/95
Squat Snatch x 9 reps 195/115