Essentials:
A. Goblet Squat x5; on the min for 10min
B. Heavy Russian Kettle Bell Swing x8-10; OTM 10min
+
15 min amrap:
10 no push up burpees
15 KBS
40 Single Unders

Fitness:
A. Hang Power Clean and Jerk; on the min for 10min
B. Hang Power Snatch x3; OTM 10min; light load (40-50%)
+
15 min amrap:
10 no push up burpees
15 hang power snatch 75/55
20 double unders

Performance:
A. Snatch x1; OTM 10min; 87-92%
B. Hang power snatch; 3 @ 55% on the min for 10 min
+
15 min amrap:
10 no push up burpees
15 hang power snatch 105/75
20 double unders