Essentials:
A.
6 Sets
Tall Muscle Snatch x 10 reps PVC or Training Bar
On the 2min Marks

Rest 5min

B.
3 Sets
Dip Bar Support Hold x 40 sec of work
On the 2 min Marks

Rest 5min

C.
7min AMRAP
Deadlift x 7 reps
Lying Leg Raises x 7 reps

Fitness:
A.
4 Sets
Tempo Hang Power Snatch x 5 reps 50-60%
On the 3min Marks
*3 sec from Knee to Hip*

Rest 5min

B.
3 Sets
Dip Bar Shrugs x 15-25 reps
On the 2 min Marks

Rest 5min

C.
7min AMRAP
Clean and Jerk x 7 reps 135/95
Toes to Bar x 7 reps

Performance:
A.
4 Sets
Power Snatch Cluster x 1.1.1
Rest 20 sec between reps
Sets on the 3min Marks

Rest 5min

B.
3 Sets
Ice Cream Makers x 12 reps
On the 2 min Marks

Rest 5min

C.
7min AMRAP
Clean and Jerk x 3 reps 135/95
Toes to Bar x 3 reps
Clean and Jerk x 6 reps
Toes to Bar x 6 reps
Clean and Jerk x 9 reps
Toes to Bar x 9 reps
Clean and Jerk x 12 reps
Toes to Bar x 12 reps
etc…