Essentials
A.
12min EMOM
Muscle Snatch + Power Snatch + Overhead Squat ; Empty Barbell

B.
For Time:
Incline Push Up x 21 reps
Back Squat x 15 reps
Burpee to Plate x 15 reps
Incline Push Up x 18 reps
Front Squat x 18 reps
Burpee to Plate x 15 reps
Incline Push Up x 15 reps
Goblet Squat x 21 reps
Burpee to Plate x 15 reps
**Cap 15min

Fitness
A.
12min EMOM
Muscle Snatch + Hang Full Snatch Above Knee + Hang Full Snatch Below Knee + Snatch Balance 45%

B.
For Time:
Push Up x 21 reps
Back Squat x 15 reps 155/115
Burpee to Plate x 15 reps
Push Up x 18 reps
Front Squat x 18 reps 135/95
Burpee to Plate x 15 reps
Push Up x 15 reps
Overhead Squat x 21 115/75
Burpee to Plate x 15 reps
**Cap 15min

Performance:
A.
12min EMOM
Muscle Snatch + Snatch High Pull + Hang Full Snatch + Drop Snatch 45%

B.
For Time:
Handstand Push Up x 21
Back Squat x 15 reps 185/125
Burpee to Plate x 15 reps
Handstand Push Up x 18
Front Squat x 18 reps 155/115
Burpee to Plate x 15 reps
Handstand Push Up x 15
Overhead Squat x 21 135/95
Burpee to Plate x 15 reps
**Cap 15min