Prep:
Row x 150 meters
Plank Psoas March x 7 reps per leg
Row x 150 meters
Single arm Kettlebell Sumo Deadlift x 7 per arm
Row x 150 meters
Single arm Overhead Kettlebell Carry x 100ft per arm
Row x 150 meters
Goblet Squat + Curl and Press x 7 reps

Essentials:
A.
3 Sets
Dumbbell Power Snatch x max reps 1 min
Rest 2 min
*weight for set 1 should be light enough to go unbroken and switch in the air. Weight on set 2 should be heavier and still able to switch hands as in the air but not go unbroken . Weight on the third set should be heavy enough that weight must be set down and switched hands on the ground.

B.
12 Sets
Speed box Back Squat x 2 reps
40-50%
Kettlebell Squat Jumps x 3 reps
On the 45sec Marks

C.
7 Sets
Power Snatch x 7 reps
Burpee Over the Bar x 5 reps
Single Under x 30 reps
On the 2 min Marks

Fitness:
A.
3 Sets
Dumbbell Power Snatch x max reps 1 min
Rest 2 min
*weight for set 1 should be light enough to go unbroken and switch in the air. Weight on set 2 should be heavier and still able to switch hands as in the air but not go unbroken . Weight on the third set should be heavy enough that weight must be set down and switched hands on the ground.

B.
12 Sets
Speed box Back Squat x 2 reps
40-50%
Kettlebell Squat Jumps x 3 reps
On the 45sec Marks

C.
7 Sets
Power Snatch x 7 reps 75/55
Burpee Over the Bar x 5 reps
Double Under x 30 reps
On the 2 min Marks
RX+: 95/65