Essentials:
A.
12 min EMOM
Muscle Snatch + Power Snatch + Overhead Squat
Build in weight
B.
For time:
Front squat x 9 reps
Bear Crawl x 100ft
Sit up x 25 reps
Front squat x 12 reps
Bear Crawl x 100 ft
Sit up x 25
Front squat x 15 reps
Bear Crawl x 100 ft
Sit up x 25 reps
Fitness:
A.
12 min EMOM
Muscle Snatch + Power Snatch + Squat Snatch
Build in weight
B.
For time:
Front squat x 9 reps 185/125
Bear Crawl x 100ft
Sit up x 25 reps
Front squat x 12 reps 165/ 115
Bear Crawl x 100 ft
Sit up x 25
Front squat x 15 reps 145/105
Bear Crawl x 100 ft
Sit up x 25 reps
RX+: (205/135)(185/125)(165/115), Handstand Walk x 50ft
Performance:
A.
12 min EMOM
Muscle Snatch + Power Snatch + Squat Snatch
Build in weight
B.
For time:
Front squat x 9 reps 225/145
Handstand walk x 50ft
GHD sit up x 25 reps
Front squat x 12 reps 205/ 135
Handstand walk x 50 ft
GHD sit up x 25
Front squat x 15 reps 185/125
Handstand walk x 50 ft
GHD sit up x 25 reps