Essentials
A.
10min
Every 30 sec
Hang Power Snatch x 3 rep
Rest 4 min
10min Every 30 sec
Hang Power clean and Jerk x 3 reps
B.
3 Sets Flow
Single Leg Landmine Deadlift x 10 per leg
Single Leg Rower Hamstring Curl x 10 per Leg
Heavy Russian Kettlebell Swing x 40 unbroken reps
Fitness
A.
10min
Every 30 sec
Power Snatch x 1 rep 65-75%
Rest 4 min
10min Every 30 sec
Power clean and Jerk x 1 rep 65-75%
B.
3 Sets Flow
Single Leg Landmine Deadlift x 10 per leg
Single Leg Rower Hamstring Curl x 10 per Leg
Heavy Russian Kettlebell Swing x 40 unbroken reps