Essentials:
A.
7 Sets
10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Both
Arm Kettlebell Overhead carry(One KB in each hand)
*Go heavier than the prior time*
On the 2:30min
Or ADAPT
B.
Nutrition Challenge WOD
3 Sets For Total rep
Alternating Dumbbell Power Snatch x 1 min 35/20
Rest 30 sec
Jumping Pull Up x 1 min
Rest 30sec
Burpee Box Over x 1 min 24/20
Rest 30sec
Fitness:
A.
7 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 6 complexes @60%
On the 2:30min
Or ADAPT
B.
Nutrition Challenge WOD
3 Sets For Total rep
Alternating Dumbbell Power Snatch x 1 min 50/35
Rest 30 sec
Pull Up x 1 min
Rest 30sec
Burpee Box Over x 1 min 24/20
Rest 30sec
Performance:
A.
7 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 6 complexes @60%
On the 2:30min
Or ADAPT
B.
Nutrition Challenge WOD
3 Sets For Total rep
Alternating Dumbbell Squat Snatch x 1 min 55/35
Rest 30 sec
Pull Up x 1 min
Rest 30sec
Burpee Box Over x 1 min 24/20
Rest 30sec