Essentials:
A.
15min
Power Snatch
Build in weight to something Moderate and then Perform 9 reps at that weight
B.
4 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
C.
3 Sets
Dual Kettlebell Wall Sit x 45 sec
One Overhead, One Arm Front rack Kettlebell Carry x 100ft per side
On the 3:30 min Mark
Fitness:
A.
15min
Squat Snatch
Build in weight then perform 4 singles @85% or Greater
B.
4 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
C.
3 Sets
Dual Kettlebell Wall Sit x 45 sec
One Overhead, One Arm Front rack Kettlebell Carry x 100ft per side
On the 3:30 min Mark
Performance:
A.
15min
Squat Snatch
Build in weight then perform 4 singles @85% or Greater
B.
4 Sets
Front Squat x 3 reps
On the 2:30 min
All sets at a steady Heavy load
C.
3 Sets
Dual Kettlebell Wall Sit x 45 sec
One Overhead, One Arm Front rack Kettlebell Carry x 100ft per side
On the 3:30 min Mark