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Prep
2 Sets
Kettlebell Muscle Snatch from the ground x 5 reps per arm
Chin Over Bar hold or hang from bar hold x 15-20 sec
Scapular Pull Ups x 10 reps
Bench Dip Stretch x 15-20 sec
Bench Dip x 10 reps

Essentials
A.
3 Sets
Hang Muscle Snatch above the knee x 2 reps
Rest 10 sec
Hang from bar x 10 sec
Rest 10 sec
Hang Power Snatch above the knee x 2 reps
Rest 10 sec
Hang from bar x 10 sec
Rest 10 sec
Power snatch from the ground x 2 reps
Rest 10 sec
Hang from bar x 10 sec
On the 3 min Marks

B.
3 Sets
Close Grip Bench Press x 7,7,6 reps tempo @ 31×1
Rest 30 sec
Alternating Top down Bent Over Dual Dumbbell Row x 5-6 per arm
On the 3 min mark

C.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Bench Dip x 3 reps
Incline Push Up x 4 reps
Landmine Upright row x 5 reps per arm
Landmine shoulder press x 6 reps per arm

Fitness
A.
3 Sets
Hang Power Snatch above the knee x 2 reps
Rest 10 sec
Kipping chest to Bar x 10 sec max rep
Rest 10 sec
Hang Power Snatch below the knee x 2 reps
Rest 10 sec
Kipping Chest to bar x 10 sec max reps
Rest 10 sec
Power snatch from the ground x 2 reps
Rest 10 sec
Kipping chest to bar x 10 sec max reps
On the 3 min Marks

B.
3 Sets
Close Grip Bench Press x 7,7,6 reps tempo @ 31×1
Rest 30 sec
Alternating Top down Bent Over Dual Dumbbell Row x 5-6 per arm
On the 3 min mark

C.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Dip x 3 reps
Handstand Push Up x 4 reps
Landmine Upright row x 5 reps per arm
Landmine shoulder press x 6 reps per arm

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