Essentials:
A.
5 Sets
Hang Muscle Snatch x 2.2.2
Rest 20 sec between sets of 2
Keep weight light or empty Barbell
On the 2:30 min Mark

B.
10 Rounds For Time:
Dumbbell Shoulder to Overhead x 5 reps per arm
Air Squat x 12 reps

Fitness:
A.
5 Sets
Muscle Snatch x 1.1.1
Rest 20 sec between Reps
Build to a heavy, not maximal final set
On the 2:30 min Mark

B.
10 Rounds For Time:
Dumbbell Shoulder to Overhead x 5 reps per arm 50/35
Air Squat x 12 reps
RX+: Dumbbell S2O x 3 reps per arm 70/55

Performance:
A.
5 Sets
Muscle Snatch x 1.1.1
Rest 20 sec between Reps
Build to a heavy, not maximal final set
On the 2:30 min Mark

B.
10 Rounds For Time:
Dumbbell Shoulder to Overhead x 4 reps per arm 70/55
Air Squat x 12 reps
*Wear weight Vest*