Prep
2 Sets
Row x 30 sec
Extended Arm wall Plank x 20-30 sec
Barbell Hang Muscle Snatch x 7 reps
Essentials
A.
8 Sets
Snatch Deadlift x 1 reps
Hang above knee Power Snatch x 1 rep
Evey 45 sec
*Must add weight every set*
B.
3 Sets
Shoulder Press x 5,4,3 reps no tempo
Rest 30 sec
Barbell Bent Over Row x 5-6 reps
On the 3 min mark
C.
10min Amrap
Jumping Pull Up x 3 reps
Inchworm x 5 reps
Burpee Over the Rower x 7 reps
Row x 9 cal
Rest 2 min
10 min Amrap
Incline Push up x 6 reps
Ring Pull x 12 reps
Incline Push Up x 6 reps
Row x 12 cal
Fitness
A.
8 Sets
Snatch Pull x 1 reps
Floating Hang Power Snatch x 1 rep
Evey 45 sec
*Must add weight every set*
B.
3 Sets
Shoulder Press x 5,4,3 reps no tempo
Rest 30 sec
Barbell Bent Over Row x 5-6 reps
On the 3 min mark
C.
10min Amrap
Bar Muscle Up x 3 reps
Handstand Push Up x 5 reps
Burpee Over the Rower x 7 reps
Row x 9 cal
Rest 2 min
10 min Amrap
Off Set Push up Right x 6 reps
Ring Pull x 12 reps
Off Set Push Up Left x 6 reps
Row x 12 cal
