Prep:
2 Sets
Run x 30 sec
Snatch Grip Can Opener x 10 reps
Row x 30 sec
Prisoner Squat to Kneel x 5 reps
Bike x 30 sec
3 Muscle Snatch + 3 OHS

Essentials:
A.
12 min
In five sets build up to a heavy not maximal Hang Power Snatch + 2 Overhead Squat . Then take 75-80% of that heavy load and perform two more , back off sets. First sets is the first weight you put on the barbell.

B.
3 Sets
Lean away Strict pull ups Negatives x 3-7 reps
+
Rower Body Saw x 8-10 reps
On the 2:30 min

C.
17min Amrap
Single Unders x 60 reps
Wall Balls x 30 reps
Dual Dumbbell Floor Press x 15 reps

Fitness:
A.
12 min
In five sets build up to a heavy not maximal Hang squat Snatch Double . Then take 75-80% of that heavy load and perform two more , back off sets. First sets is the first weight you put on the barbell.

B.
3 Sets
Lean away Strict pull ups x 3-7 reps
+
Ring Body Saw x 10-15 reps
On the 2:30 min

C.
17min Amrap
Double Unders x 60 reps
Wall Balls x 30 reps 20-10ft/ 14-9ft
Dual Dumbbell Floor Press x 15 reps 50/35