Prep
PVC lunge to Squat rack shoulder stretch x 10 reps
Scapular wall arm drag x 10 reps
Squat Twist and reach x 10 reps
Muscle Snatch x 10 reps empty barbell
Essentials
A.
8 Sets
Complex
Power snatch + Hang Power Snatch below knee + Hang Power Snatch Above the knee + 3 Overhead Squats
On the 90 sec Marks
B.
For time
Dumbbell Box Step Overs x 18 reps
Push Up x 18 reps
Rest 1 min
Front Rack Dumbbell walking Lunges x 15 steps
Dumbbell Burpee x 15 reps
Rest 1 min
Dumbbell Shoulder to Overhead x 18 reps
Jumping Pull ups x 18 reps
*14 min time cap
Fitness
A.
8 Sets
Complex
Power snatch + Hang Power Snatch below knee + Hang Power Snatch Above the knee + 3 Overhead Squats
On the 90 sec Marks
B.
For time
Dumbbell Box Step Overs x 18 reps 50/35 per hand 24/20
Handstand Push Up x 18 reps
Rest 1 min
Front Rack Dumbbell walking Lunges x 15 steps 50/35 per hand
Dumbbell Burpee x 15 reps 50/35 per hand
Rest 1 min
Dumbbell Shoulder to Overhead x 18 reps 50/35 per hand
Pull ups x 18 reps
RX+: chest to bar pull ups
*14 min time cap