Essentials:
A.
10 min EMOM
Unbroken Hang Dumbbell Power Snatches x 5 reps

B.
4 Sets
Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm*
Hanging Knee Raises x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm*
Single Unders x 50 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm*
Incline Push Up x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm*
Burpee Box Step Over x 6 reps 24/20
Rest 1min

Fitness:
A.
10 min EMOM
Unbroken Hang Power Snatches
*On the first min Perform 1 rep, on the second min perform 2 reps, on the third min perform 3 reps, and so on till the 10 min you are doing 10 reps unbroken. Weight is up to you but select something you are confident that you can get threw all sets unbroken. Once you select your weight there is no going down or up.

B.
3 Sets
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Toes to Bar x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Double Unders x 50 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Push Up x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Burpee Box Jump Over x 6 reps 24/20
Rest 1min

Performance:
A.
10 min EMOM
Unbroken Hang Power Snatches
*On the first min Perform 1 rep, on the second min perform 2 reps, on the third min perform 3 reps, and so on till the 10 min you are doing 10 reps unbroken. Weight is up to you but select something you are confident that you can get threw all sets unbroken. Once you select your weight there is no going down or up.

B.
4 Sets
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Toes to Bar x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Double Unders x 50 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Push Up x 12 reps
Rest 1min
Dumbbell Hang Power Clean and Jerk x 6 reps 50/35 *4 Per arm*
Burpee Box Jump Over x 6 reps 24/20
Rest 1min