Essentials:
A.
7 Sets
Behind the Neck Push Press + Behind the Neck Push Jerk + Snatch Balance
PVC, Training Bar, Empty Barbell
On the 2min Mark

B.
For Time:
Alternating Dumbbell Power Snatch x 21 reps
Row x 750 meters
Alternating Dumbbell Power Snatch x 15 reps
Row x 500 meters
Alternating Dumbbell Power Snatch x 9 reps
Row x 250 meters

Fitness:
A.
7 Sets
Hang Squat Snatch + Pausing at Knee Squat Snatch + Overhead Squat
60,65,65,70,70,75,75%
On the 2min Mark

B.
For Time:
Alternating Dumbbell Power Snatch x 21 reps 70/50
Row x 750 meters
Alternating Dumbbell Power Snatch x 15 reps 70/50
Row x 500 meters
Alternating Dumbbell Power Snatch x 9 reps 70/50
Row x 250 meters

Performance:
A.
7 Sets
Hang Squat Snatch + Pausing at Knee Squat Snatch + Overhead Squat
60,65,65,70,70,75,75%
On the 2min Mark

B.
For Time:
Alternating Dumbbell Power Snatch x 21 reps 100/70
Row x 750 meters
Alternating Dumbbell Power Snatch x 15 reps 100/70
Row x 500 meters
Alternating Dumbbell Power Snatch x 9 reps 100/70
Row x 250 meters

Competitor Session 2:
A.
15min Every 30 sec
Kettlebell Snatch x 7 reps
(switch arms every set)

B.
5 Sets
Snatch High Pulls From Blocks above Knee x 5 reps (Moderate)
Rest 2min