Essentials:
A.
5 Sets
Shoulder Press x 5 reps 72%
Tempo @ 30X1
On the 2:30min
B.
20min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 35/20
Wall Ball x 20 reps
Single Unders x 30 reps
Fitness:
A.
5 Sets
Shoulder Press x 5 reps 72%
Tempo @ 30X1
On the 2:30min
B.
20min AMRAP
Power Snatch x 10 reps 115/75
Wall Ball x 20 reps 20/14
Double Unders x 30 reps
Performance:
A.
5 Sets
Shoulder Press x 5 reps 72%
Tempo @ 30X1
On the 2:30min
B.
20min AMRAP
Power Snatch x 10 reps 135/95
Wall Ball x 20 reps 20/14
Double Unders x 30 reps