Essentials:
A.
4 Sets
Dumbbell Complex
6 Dumbbell Front Squat + 6 Front Rack Dumbbell Walking Lunge
On the 2:30 min Marks
Moderate to Heavy Load
B.
4 Rounds For Time:
Alternating Arm Dumbbell Power Snatch x 8 reps
Burpee x 12 reps
Jumping Pull Up x 16 reps
Fitness:
A.
4 Sets
Dumbbell Complex
6 Dumbbell Front Squat + 6 Front Rack Dumbbell Walking Lunge
On the 2:30 min Marks
Moderate to Heavy Load
B.
4 Rounds For Time:
Alt Dumbbell Power Snatch x 8 reps 50/35
Burpee x 12 reps
Pull Up x 16 reps
RX+: RXP
Performance:
A.
4 Sets
Dumbbell Complex
6 Dumbbell Front Squat + 6 Front Rack Dumbbell Walking Lunge
On the 2:30 min Marks
Moderate to Heavy Load
B.
4 Rounds For Time:
Power Snatch x 8 reps 70/50
Burpee x 12 reps
Pull Up x 16 reps