Prep
8min Emom
1.Barbell or light Load Kane Squat x 7 reps
2.squat Twist and Reach x 7 reps per side
3.Barbell or Light Load Hang Muscle Snatch + Overhead Squat x 7 complexes
4.bike Sprint x 15 sec

Essentials:
A.
6 Sets
Segmented Snatch Deadlift + Hang Power Snatch from below the knee
40-50%
On the 90sec Marks

B.
3 Sets
Back Squats x 5,4,3
Tempo 32X1
Tough Loads for the reps
+
Single arm Parallette Dumbbell Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks

C.
For time:
Row x 30/25 cal
Alternating Dumbbell Power Snatch x 20 reps
Burpee Jumping Pull Up x 10 reps

Fitness:
A.
6 Sets
Segmented Power Snatch + Hang Power Snatch from below the knee
67-72%
On the 90sec Marks

B.
3 Sets
Back Squats x 5,4,3
Tempo 32X1
Tough Loads for the reps
+
Single arm Parallette Dumbbell Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks

C.
For time:
Row x 30/25 cal
Alternating Dumbbell Snatch x 20 reps 50/35
Burpee Pull Up x 10 reps
RX+:(70/50)(Bar Muscle Up x 10 reps)