Essentials:
A.
5 Sets
Shoulder Press x 4 reps 78%
Tempo @ 30X1
On the 2:30min

B.
4 Sets
Hang Power Snatch x 10 unbroken reps
On the 2min Marks

C.
3 Sets
KettleBell Turkish Get Up x 2 reps
Kettlebell Press x 5 reps
Kettlebell Snatch x 7 reps
*Lower back to ground then repeat on other Arm*

Fitness:
A.
5 Sets
Shoulder Press x 4 reps 78%
Tempo @ 30X1
On the 2:30min

B.
4 Sets
Power Snatch x 5 touch and Go reps 65-70%
On the 2min Marks

C.
3 Sets
KettleBell Turkish Get Up x 2 reps
Kettlebell Press x 5 reps
Kettlebell Snatch x 7 reps
*Lower back to ground then repeat on other Arm*

Performance:
A.
5 Sets
Shoulder Press x 4 reps 78%
Tempo @ 30X1
On the 2:30min

B.
4 Sets
Power Snatch x 5 touch and Go reps 155/105
On the 2min Marks

C.
3 Sets
KettleBell Turkish Get Up x 2 reps
Kettlebell Press x 5 reps
Kettlebell Snatch x 7 reps
*Lower back to ground then repeat on other Arm*