Essentials:
A.
12 min
Front Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
5 Sets
Touch and go Right Arm Dumbbell Power Snatch x 5 reps
Touch and go Left Arm Dumbbell Power Snatch x 5 reps
Rest 30 sec
V-Ups x 10 reps
Rest 30 sec
Dumbbell Box Step Overs x 6 reps 24/20
Rest 2:30

Fitness:
A.
12 min
Front Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
5 Sets
Touch and go Right Arm Dumbbell Power Snatch x 5 reps 50/35
Touch and go Left Arm Dumbbell Power Snatch x 5 reps 50/35

Rest 30 sec
Toes to Bar x 10 reps
Rest 30 sec
Dumbbell Box Step Overs x 6 reps 50/35 24/20
Rest 2:30
RX+: 70/50

Performance:
A.
12 min
Front Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
5 Sets
Touch and go Right Arm Dumbbell Power Snatch x 5 reps 85/65
Touch and go Left Arm Dumbbell Power Snatch x 5 reps 85/65
Rest 30 sec
Toes to Bar x 18 reps
Rest 30 sec
Dumbbell Box Step Overs x 6 reps 70/50 24/20
Rest 2:30