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

B.
6 Min AMRAP
Run x 150 meters
Single Arm Dumbbell Step Back Lunge Right Arm x 10 reps
Single Arm Dumbbell Step Back Lunge Left Arm x 10 reps
Hanging Knee raises x 10 reps

Rest 2 min

6 Min AMRAP
Run x 150 meters
Overhead Squat x 5 reps
Barfacing Burpee x 5 reps

Rest 2 min

6 Min AMRAP
Run x 150 meters
Inch Worm x 5 reps
Kettlebell Swing x 10 reps

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.
6 Min AMRAP
Run x 150 meters
Single Arm Dumbbell Overhead Step Back Lunge Right Arm x 10 reps 50/35
Single Arm Dumbbell Overhead Step Back Lunge Left Arm x 10 reps 50/35
Toes to Bar x 10 reps

Rest 2 min

6 Min AMRAP
Run x 150 meters
Overhead Squat x 5 reps 105/70
Barfacing Burpee x 5 reps

Rest 2 min

6 Min AMRAP
Run x 150 meters
Wall Walk Walk x 2 reps
Kettlebell Swing x 10 reps 55/35