Essentials:
A.
15min
Power Snatch
Build in weight to something Moderate and then Perform 7 reps at that weight
B.
5 Sets
Front Rack Step back Lunge x 10 reps
Goblet Squat x 8 reps
Burpees x 6 reps
On the 2 min Marks
Fitness:
A.
15min
Squat Snatch
Build in weight then perform 3 singles @85% or Greater
B.
5 Sets
Front Rack Step back Lunge x 10 reps 115/75
Goblet Squat x 8 reps 70/55
Burpees x 6 reps
On the 2 min Marks
Performance:
A.
15min
Squat Snatch
Build in weight then perform 3 singles @85% or Greater
B.
5 Sets
Axle Bar Front Rack Step back Lunge x 10 reps 145/115
Goblet Squat x 8 reps 88/70
Burpees x 6 reps
On the 2 min Marks