Essentials:
A.
10sets
Snatch Grip RDL with Bands x 5 reps Light Load
On the 60sec Mark

B.
3 Sets
Row x 500 meters
Burpee Jumping Pull Up x 5 reps
-Rest 2min-
Kettlebell Swing x 20 reps
Incline Push Up x 15 reps
-Rest 2min-
Single Unders x 100 reps
Hanging Knee Raises x 20 reps
-Rest 2min-

Fitness:
A.
10sets
2 Snatch Pull + 1 hang Power Snatch 45% of Snatch
On the 60sec Mark

B.
RX:
3 Sets
Row x 500 meters
Chest to Bar x 8 reps
-Rest 2min-
Kettlebell Swing x 20 reps 70/55
Push Up x 15 reps
-Rest 2min-
Double Unders x 60 reps
Toes to Bar x 12 reps
-Rest 2min-

RX+:
3 Sets
Row x 500 meters
Bar Muscle Up x 5 reps
-Rest 2min-
Kettlebell Swing x 20 reps 70/55
Handstand Push Up x 15 reps
-Rest 2min-
Double Unders x 60 reps
Chest to Bar x 12 reps
-Rest 2min-

Performance:
A.
10sets
Deficit Snatch Pull with bands x 2 reps 50% of Snatch (Red Bands)
On the 60sec Mark

B.
3 Sets
Row x 500 meters
Bar Muscle Up x 10 reps
-Rest 2min-
Kettlebell Swing x 20 reps 88/70
Handstand Push Up x 20 reps
-Rest 2min-
Double Unders x 100 reps
Chest to Bar x 20 reps
-Rest 2min-