Essentials:
A.
7 Sets
Pausing Above Knee Power Snatch x 3 reps 65%
On the 2min Marks
B.
3 Rounds For Time:
Hanging Knee Raises x 15 reps
V-Ups x 20 reps
Run x 400 meters
Fitness:
A.
7 Sets
Pausing Above Knee Power Snatch x 3 reps 65%
On the 2min Marks
B.
3 Rounds For Time:
Toes to Bar x 20 reps
V-Ups x 30 reps
Run x 400 meters
Performance:
A.
7 Sets
Pausing Above Knee Power Snatch x 3 reps 65%
On the 2min Marks
B.
2 Rounds For Time:
Muscle Up x 21 reps
Run x 800 meters