Essentials
A.
5 Sets
Front Squat x 5 reps
Tempo 33X1
*add 5-10 more lbs to weight from 5/3.*
B.
4 sets
Power Snatch x 5 reps
Barfacing Burpee x 10
Row x 15/12 cal
On the 4 min Marks
Fitness
A.
5 Sets
Front Squat x 5 reps
Tempo 33X1
*add 5-10 more lbs to weight from 5/3.*
B.
4 sets
Squat Snatch x 5 reps 115/75
Barfacing Burpee x 10
Row x 18/15 cal (1100-1300/900-1100)
On the 4 min Marks
Rx+: (145/100)
