...

Prep
2 Sets
One leg Single Unders x 30 sec per leg
Lunges x 16 reps
Behind the leg squat x 5 per side
Wall Sit March x 30 sec

Essentials
A.
3 Sets
Snatch Deadlift x 2 reps
Hang Snatch High Pull x 2 reps
Hang Power Snatch Above the knee x 2 reps
Rest 20 sec
Drop Jumps x 9 reps
On the 3 min marks

B.
3 Sets
Tempo box Back squat x 6,5,4 @ 33×1
Rest 20 sec
Dual Kettlebell Overhead Hold x 30 sec
On the 3 min mark

C.
For time:
4 Rounds
Alternating Dumbbell Gorilla Row x 6 reps
Double Unders x 20 reps
Alternating Dumbbell Plank Row x 6 reps
Double Unders x 20 rep
-Rest 2 min-
4 Rounds
Right arm Dumbbell Power Snatch x 6 reps
Right arm Overhead Dumbbell Carry x 50 ft
Left arm Dumbbell Power Snatch x 6 reps
Left arm Overhead Carry x 50 ft

Fitness
A.
3 Sets
Snatch Deadlift x 2 reps
Hang Snatch High Pull x 2 reps
Hang Power Snatch Above the knee x 2 reps
Rest 20 sec
Single Leg Drop Jumps x 5 per leg
On the 3 min marks

B.
3 Sets
Tempo box Back squat x 6,5,4 @ 33×1
Rest 20 sec
Dual Kettlebell Overhead Hold x 30 sec
On the 3 min mark

C.
For time:
4 Rounds
Alternating Dumbbell Gorilla Row x 6 reps 50/35
Double Unders x 20 reps
Alternating Dumbbell Plank Row x 6 reps 50/35
Double Unders x 20 rep
-Rest 2 min-
4 Rounds
Right arm Dumbbell Power Snatch x 6 reps 50/35
Right arm Overhead Dumbbell Carry x 50 ft
Left arm Dumbbell Power Snatch x 6 reps
Left arm Overhead Carry x 50 ft

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