Essentials:
“Russian roulette”
A. heavy Russian KBS-10 reps EMOM for 10 min
Note: Arms must break parallel plain.
+
“Tabata mash up” – 20on/10off x 8 intervals each:
Box jump step downs
DB Push press
SDHP with KB (heavy ish)
Running sub ski erg or AD if needed.

Fitness:
A. Power snatch- 10,5,10, 5,10,5; rest 90 sec.
Note: 10 rep should be about 50% of 1rm. 5 rep should be 75-85%.
This should be tough.
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“Tabata mash up”
Box Jump Step Down – 30/24
Push-ups
SDHP – 75/55
Running

Performance:
A. Squat snatch- 10 reps x 5; rest 1 min @ 50% of 1 rm.
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“Tabata mash up”
BJSD – 36″/28″
Ring push-ups
SDHP- 95/65
Snatch grip reverse alt lunges- 95/65#