Essentials:
A.
8 Sets
Hang Power Snatch Above Knee + Hang Power Snatch Below Knee + Behind the Neck Push Press + Overhead Squat
Training bar or empty barbell
On the 90 sec Marks
B.
10 Sets
Single Arm Single Leg Ring Pull x 5 reps per side
On the 75 sec Marks
C.
3 Sets
Bench Press x 8-10 reps
Tempo 30×1
Build in weight
On the 3min Marks
Fitness:
A.
8 Sets
3 Position (Above Knee, Below Knee, Shin) Hang Squat Snatch
Build in weight so last set is 70-75%
On the 90 sec Marks
B.
10 Sets
Pull Up to Pull Over + Forward Roll to Chin Over Hold + Pull Over + Bar Muscle Up
Or
Strict Pull Up + Kipping Pull Ups + Kipping Chest to Bar + Kipping Hips to Bar
On the 75 sec Marks
C.
3 Sets
Bench Press x 8-10 reps
Tempo 30×1
Build in weight
On the 3min Marks
Performance:
A.
8 Sets
3 Position (Above Knee, Below Knee, Shin) Hang Squat Snatch
Build in weight so last set is 70-75%
On the 90 sec Marks
B.
10 Sets
Pull Up to Pull Over + Forward Roll to Chin Over Hold + Pull Over + Bar Muscle Up
On the 75 sec Marks
C.
3 Sets
Bench Press x 8-10 reps
Tempo 30×1
Build in weight
On the 3min Marks