Prep:
6 min Emom
1.Single arm Russian Kettlebell swing x 12 per arm
2.bike Sprint x 15 sec

Essentials:
A.
8 min
Hang Dumbbell snatch x 8 reps
Every 30 seconds (16 sets)
Switch arms every set
*Keep weight light and snappy

B.
12 Sets
Speed Back Squat x 2 reps
40-50%
Seated Vertical Jump x 3 reps
On the 45sec Marks

C.
3 Sets
Run x 200 meters
Power Snatch x 10 reps
Burpee x 10 reps
Thruster x 10 reps
Row x 17/14 cal
Rest 2 min

Fitness:
A.
8 min
Kettlebell snatch x 8 reps
Every 30 seconds (16 sets)
Switch arms every set
*Keep weight light and snappy

B.
12 Sets
Speed Back Squat x 2 reps
40-50%
Seated Box Jump step down x 3 reps
On the 45sec Marks

C.
3 Sets
Run x 200 meters
Power Snatch x 10 reps 75/55
Barfacing Burpee x 10 reps
Thruster x 10 reps 75/55
Row x 20/17 cal
Rest 2 min
RX+:105/70