Essentials
A.
8 Sets
(4 Sets)
Pausing above the knee Power Snatch x 4 reps
Empty Barbell or very light load
On the 2 min Marks
(4 Sets)
Pausing above the knee Power Clean x 4 reps
Empty Barbell or very light load
On the 2 min Marks
B.
20min amrap
Run x 200 meter
Bear Crawl x 80 ft
Run x 200 meters
Single Arm Dumbbell Overhead Walking Lunge x 40 ft
Fitness
A.
8 Sets
(4 Sets)
Pausing above the knee Power Snatch x 2reps 65-75%
On the 2 min Marks
(4 Sets)
Pausing above the knee Power Clean x 2 reps 65-75%
On the 2 min Marks
B.
20min amrap
Run x 200 meter
Bear Crawl x 80 ft
Run x 200 meters
Single Arm Dumbbell Overhead Walking Lunge x 40 ft 50/35
RX+: (HS Walk x 20 ft)(70/50)