Essentials:
A1. DB snatch – 5-8reps/ arm x3; rest 45
A2. front squats heels on plates- 8-10 reps x 3; rest 45 sec
B. accumulate 5 min of FLR on floor or rings.
+
15 min AMRAP:
15 goblet squats (55/45)
500m row/400m run

Fitness:
A. Power snatch- 3,2,1 – rest 2 min.
B. front squats- 5-8 reps x 3; rest 2 min
+
15 min AMRAP: 15 OHS 95#/65#, row 500m

Performance:
A. Squat snatch- build to a max.
B. front squat with chains- 4-6 reps x 4; rest 2:30 sec.
+
15 min amrap: 15 OHS 115#/85# Row 500m