Prep
2 Sets
Row or Bike x 30 sec
Reverse Plank with reach x 5 per side
Bent Over Band Pull Aparts x 7 reps
Hang Muscle Snatch x 10 reps
Essentials:
A.
3 Sets
Touch and Go Power Snatch x 10, 8, 6 reps
On the 2:30 min
Build in weight each set. Use a weight that leaves you about 3-5 reps shy of max effort for the reps.
B.
12 Sets
Speed Back Squat x 2 reps
40-50%
Vertical Jump x 3 reps
On the 45sec Marks
C.
4 Sets each for time:
Wall Ball x 12 reps
Dual Dumbbell Deadlift x 8 reps
Single Dumbbell Box Step Over x 4 reps
Rest 2 min
Fitness:
A.
3 Sets
Touch and Go Power Snatch x 10, 8, 6 reps
On the 2:30 min
Build in weight each set. Use a weight that leaves you about 3-5 reps shy of max effort for the reps.
B.
12 Sets
Speed Back Squat x 2 reps
40-50%
High Box Jump step down x 3 reps
On the 45sec Marks
C.
4 Sets each for time:
Wall Ball x 12 reps 20-10ft / 14-9ft
Dual Dumbbell Deadlift x 8 reps 50/35
Dual Dumbbell Box Step Over x 4 reps
Rest 2 min