Prep
2 Sets
Barbell Goodmornings x 10 reps barbell or light load
Banded High Pulls x 20 reps
Muscle Snatch x 10 reps barbell or light load
Squat Pull down x 20 reps

Essentials:
A.
6 min Emom
Touch and go Power Snatch x 6 reps
6min Emom
Bent Over Barbell Row x 6 reps
6min Emom
Back squat x 6 reps
*weight should be taken from the ground and should increase each min and each movement . The only limit is that the last set of back squats may not exceed 60%

B.
4 Sets
Every 2:30 minutes
Bike x 30/22cal
Air Squats x Amrap remaining time
Rest 2:30 min

Fitness:
A.
6 min Emom
Touch and go Power Snatch x 6 reps
6min Emom
Bent Over Barbell Row x 6 reps
6min Emom
Back squat x 6 reps
*weight should be taken from the ground and should increase each min and each movement . The only limit is that the last set of back squats may not exceed 60%

B.
4 Sets
Every 2:30 minutes
Bike x 30/22cal
Air Squats x Amrap remaining time
Rest 2:30 min