Essentials:
A.
5 Sets
Overhead Squat x 10 reps
(Pause 3 sec in each rep at bottom of squat)
Barbell or PVC
On the 2:30min Marks
Or ADAPT

B.
5 Sets Each For Time:
Thruster x 7 reps
Burpee Jumping Pull Up x 9 reps
Every set Starts on the 2:30min Marks

Fitness:
A.
5 Sets
Snatch Cluster From Hang at Hip x 1.1.1 reps
(Pause 3 sec in each rep at bottom of squat)
*If unable to pause then weight can not go up
Building weight each set
Rest 10 sec between reps
On the 2:30min Marks
Or ADAPT

B.
5 Sets Each For Time:
Thruster x 7 reps 135/95
Kipping Chest to Bar x 9 reps
Every set Starts on the 2:30min Marks

Performance:
A.
5 Sets
Snatch From Blocks at Hip x 3 reps
(Pause 3 sec in each rep at bottom of squat)
*If unable to pause then weight can not go up
Building weight each set
On the 2:30min Marks

B.
5 Sets Each For Time:
Thruster x 9 reps 155/105
Kipping Chest to Bar x 15 reps
Every set Starts on the 2:30min Marks