Prep:
2 Sets:
10 V Ups
20 sec Goblet Squat Hold in Bottom
10 Russian KBS

Fitness

A. Every 75 x5

8 alt DB Power Snatch Tough weight
4 alt Jump Lunges

B. Every 75 x6

1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS

Start light and build a little as you go. Try to build a little off last week.

C. 12min Grinder

200m Run
20 Air Squats
30 sec FLR

Essentials

A. Every 75 x5

8 alt DB Power Snatch Tough weight
4 alt Jump Lunges

B. Every 75 x6

1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS

Keep loads light and work on perfect reps.

C. 12min Grinder

200m Run
20 Air Squats
30 sec FLR