Essentials
A.
8 Sets
(4 Sets)
Pausing above the knee Power Snatch x 3 reps
Empty Bar
On the 2 min Marks
(4 Sets)
Pausing above the knee Power Clean x 3 reps
Empty Bar
On the 2 min Marks

B.
2 Rounds For time:
Alternating Single Arm Dumbbell Power Snatch x 25 reps
Dumbbell Single Arm Walking Lunge x 50 ft
Dumbbell Goblet Squat x 20 reps
Dumbbell Single Arm Walking Lunge x 40 ft
Single arm Dumbbell Hang Clean and Jerk x 15 reps (switch arms every 3 reps)
Dumbbell Single Arm Walking Lunge x 30 ft
Alternating Single arm Dumbbell Squat Clean x 10 reps
Dumbbell Single Arm Walking Lunge x 20 ft
Single Arm Dumbbell Step Back Lunge x 5 reps per arm

Fitness
A.
8 Sets
(4 Sets)
Pausing above the knee Power Snatch x 3 reps 60-70%
On the 2 min Marks
(4 Sets)
Pausing above the knee Power Clean x 3 reps 60-70%
On the 2 min Marks

B.
2 Rounds For time:
Alternating Single Arm Dumbbell Power Snatch x 25 reps
Dumbbell Single Arm Overhead Walking Lunge x 50 ft
Dumbbell Overhead Squat x 20 reps (alternate every 10 reps)
Dumbbell Single Arm Overhead Walking Lunge x 40 ft
Single arm Dumbbell Hang Clean and Jerk x 15 reps (switch arms every 3 reps)
Dumbbell Single Arm Overhead Walking Lunge x 30 ft
Alternating Single arm Dumbbell Squat Clean x 10 reps
Dumbbell Single Arm Overhead Walking Lunge x 20 ft
Alternating Single Arm Dumbbell Squat Snatch x 5 reps
(50/35)