Prep
2 Sets
Row x 200 meters
Banded plank x 30 sec
Alternating Kettlebell Clean to half Kneeling Halo x 10 reps
Switch Hands Kettlebell Snatch x 10 reps

Essentials
A.
9min
Min 0-3
Power snatch x 5 reps
Min 4-6
Power snatch x 3 reps
Min 7-9
Every 30 sec
Power snatch x 1 rep

B.
3 Sets
Back Squats x 3,2,1
Tempo 32X1
Tough Loads for the reps
+
Single arm Dumbbell Three Point Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks

C.
5 Rounds For time
Single under x 30 reps
Right arm Dumbbell Power Snatch x 10 reps
Row x 10 cal Damper #10
Left Arm Dumbbell Power Snatch x 10 reps

Fitness
A.
9min
Min 0-3
Power snatch x 5 reps 55-65%
Min 4-6
Power snatch x 3 reps 65-75%
Min 7-9
Every 30 sec
Power snatch x 1 rep 75%+

B.
3 Sets
Back Squats x 3,2,1
Tempo 32X1
Tough Loads for the reps
+
Single arm Dumbbell Three Point Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks

C.
5 Rounds For time
Double under x 30 reps
Right arm Dumbbell Power Snatch x 10 reps 50/35
Row x 10 cal Damper #10
Left Arm Dumbbell Power Snatch x 10 reps 50/35