Prep:
2 Sets
Snatch Grip Can Opener x 10 reps
Row x 30 sec
Barbell or light Load Snatch Grip Overhead step back lunge x 5 reps per leg
Bike x 30 sec
3 Muscle Snatch + 3 OHS

Essentials:
A.
3 Sets
7-10 reps Unbroken Complex (Hang Power Snatch + Overhead Squat )
Increase weight each set
On the 3 min Marks

B.
3 Sets
Barbell Bent Knee Wipers x 10 reps
Tricep Incline Push Up x 10 reps
On the 2:30min Marks

C.
6 min Amrap
Overhead Squat x 7 reps
Renegade Dumbbell Row x 3 reps per arm

Rest 1 min

5 min Amrap
Wall Ball x 14 reps
Renegade Dumbbell Row x 4 reps per arm

Rest 1 min

4 min Amrap
Single Unders x 21 reps
Renegade Dumbbell Row x 5 reps per arm

Fitness:
A.
3 Sets
Unbroken Hang Squat Snatch x 10 reps
Increase weight each set
On the 3 min Marks

B.
3 Sets
Barbell Wipers x 10 reps
Russian Push Up x 10 reps
On the 2:30min Marks

C.
6 min Amrap
Overhead Squat x 7 reps 75/55
Strict pull Up x 3/1 rep

Rest 1 min

5 min Amrap
Wall Ball x 14 reps 20-10ft / 14-9ft
Strict Pull Up x 4/2 reps

Rest 1 min

4 min Amrap
Double Unders x 21 reps
Strict Pull Up x 5/3 reps