Essentials:
A.
12 min EMOM
Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat
Barbell

B.
Yearly Benchmark
(Scaled)
‘Baseline’
For Time:
Row x 500 meters
Squat x 40 reps
Sit Up x 30 reps
Incline Push Up x 20 reps #7
Jumping Pull Up x 10 reps
*7 min Cap*

Fitness:
A.
12 min EMOM
Power Snatch + Hang Power Snatch + Squat Snatch + Hang Squat Snatch
Build in weight

B.
Yearly Benchmark
‘Baseline’
For Time:
Row x 500 meters
Squat x 40 reps
Sit Up x 30 reps
Push Up x 20 reps
Pull Up x 10 reps
*7 min Cap*

Performance:
A.
12 min EMOM
Power Snatch + Hang Power Snatch + Squat Snatch + Hang Squat Snatch
Build in weight

B.
Yearly Benchmark
‘Baseline’
For Time:
Row x 500 meters
Squat x 40 reps
Sit Up x 30 reps
Push Up x 20 reps
Pull Up x 10 reps
*7 min Cap*