Essentials
A.
10min EMOM
Hang Power Snatch x 5 rep Empty Bar
-rest 4min
10min EMOM
Hang Power Clean and Jerk x 5 rep empty bar
B.
15 min
Every 30 sec
Speed Deadlift x 1 rep 45-55%
Fitness
A.
10min EMOM
Hang Squat Snatch x 1 rep 65-75%
-rest 4min
10min EMOM
Hang Squat Clean and Jerk x 1 rep 60-70%
B.
15 min
Every 30 sec
Speed Deadlift x 1 rep 45-55%