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Essentials
A.
8 min emom
Muscle Snatch + Power Snatch + Overhead Squat
*your Muscle Snatch weight should be difficult.
-Rest 4 min-
8 Min EMOM
Power Clean + Push Jerk light load
B.
4 Sets each for Time
Deadlift x 3 reps 60%
Barfacing Burpee x 6 reps
Deadlift x 6 reps 60%
Jumping Pull Ups x 9 reps
On the 3 min Marks
Fitness
A.
8 min emom
Muscle Snatch + Power Snatch + Squat Snatch
*your Muscle Snatch weight should be difficult.
-Rest 4 min-
8 Min EMOM
Power Clean + Push Jerk @60-70% of power Clean
B.
4 Sets each for Time
Deadlift x 3 reps 225/155
Barfacing Burpee x 6 reps
Deadlift x 6 reps 225/155
Kipping Pull Ups x 9 reps
On the 3 min Marks
RX+:(275/185)(chest to Bar)
