Essentials:
A.
15min
Power Snatch
Build in weight to something Moderate and then Perform 9 reps at that weight
B.
15 min AMRAP
Walking Lunges x 50 reps
Wall Ball x 25 reps
Sit Up x 15 reps
Goblet Squat x 10 reps
Fitness:
A.
15min
Power Snatch
Build in weight then perform 4 singles @85% or Greater
B.
15 min AMRAP
Walking Lunges x 50 reps
Wall Ball x 25 reps 20/14
Sit Up x 15 reps
Goblet Squat x 10 reps 70/50
Performance:
A.
15min
Power Snatch
Build in weight then perform 4 singles @85% or Greater
B.
15 min AMRAP
Walking Lunges x 50 reps
Wall Ball x 25 reps 20/14
GHD Sit Up x 15 reps
Goblet Squat x 10 reps 88/70