Essentials
A.
4 Sets
Bench Press x 10 reps
Rest 30 sec
Dual Dumbbell Bent Over Row x 10 reps
On the 2:30 min

B.
10min Emom
Hang Power Snatch x 1 rep

-rest 4 min-

10min Emom
Hang Power Clean x 1 rep

Fitness
A.
4 Sets
Bench Press x 10 reps
Rest 30 sec
Weighted Pull Up x 3-5 reps
On the 2:30 min

B.
10min Emom
Squat Snatch x 1 rep 65-75%

-rest 4 min-

10min Emom
Squat Clean x 1 rep 65-75%