Essentials:
A.
12 Sets
High Hip Hang Muscle Snatch x 5 reps PVC or Training Bar
On the min Marks

Rest 3min

B.
3 Sets
Dip Bar Support Hold x 50sec of Work
On the 2 min Marks

Rest 3min

C.
For Time:
No Push Up Burpee x 40 reps
Heavy Russian Kettlebell Swing x 35 reps
Deadlift x 30 reps
*15min Time Cap*

Fitness:
A.
6 Sets
High Hip Hang Power Snatch x 3 reps 50-60%
On the 2min Marks

Rest 3min

B.
3 Sets
Dip Bar Shrugs x 20-30 reps
On the 2 min Marks

Rest 3min

C.
For Time:
Power Snatch x 30 reps 95/65
Power Clean x 30 reps 145/95
Deadlift x 30 reps 195/125
*15min Time Cap*

Performance:
A.
4 Sets
Power Snatch Cluster 1.1.1.1
Rest 20sec between Reps
On the 3min Marks

Rest 3min

B.
3 Sets
Ice Cream Makers x 15 reps
On the 2 min Marks

Rest 3min

C.
For Time:
Snatch x 30 reps 95/65
Snatch x 30 reps 135/85
Snatch x 30 reps 165/105
*15min Time Cap*