Essentials:
A.
7 Sets
3 Behind the Neck Push Press + 3 Behind the Neck Push Jerk + 3 Snatch Balance
PVC, Training Bar, Empty Barbell
On the 2min Mark
B.
5 Sets
Plate Overhead Squat x 7 reps
Build in weight
On the 2min
C.
3 Sets
Single Arm Dumbbell walking Lunges x 5 meters per arm
Build in weight
On the 3min Marks
Fitness:
A.
7 Sets
Pausing Squat Snatch @ Knee + Squat Snatch + Overhead Squat
65,70,70,72,72,75,75%
On the 2min Marks
B.
5 Sets
Dumbbell Overhead Squat x 5 reps per Arm
Build in weight
On the 2min
C.
3 Sets
Double Kettlebell Overhead walking Lunges x 10 meters
Build in weight
On the 3min Marks
Performance:
A.
7 Sets
Pausing Squat Snatch @ Knee + Squat Snatch + Overhead Squat
65,70,70,72,72,75,75%
On the 2min Marks
B.
5 Sets
Dumbbell Overhead Squat x 5 reps per Arm
Build in weight
On the 2min
C.
3 Sets
Double Kettlebell Overhead walking Lunges x 10 meters
Build in weight
On the 3min Marks
Competitor Session 2:
A.
5 Sets
Snatch High Pulls x 3 reps
Rest 2min
B.
20min EMOM
1. Row x 12 cal
2. Double Kettlebell Snatch x 10 reps 35/25