Essentials:
A.
9 min AMRAP
Power Snatch x 3 reps
Wall Ball x 9 reps
B.
5 Sets
Farmers Carry Dumbbell Box Step Ups x 5 reps per leg
On the 3min Marks
Fitness:
A.
9 min AMRAP
Squat Snatch x 3 reps 115/75
Wall Ball x 9 reps 20/14
RX+: 135/95
B.
5 Sets
Farmers Carry Dumbbell Box Step Ups x 5 reps per leg 24/20
On the 3min Marks
Performance:
A.
9 min AMRAP
Squat Snatch x 3 reps 155/105
Wall Ball x 9 reps 20/14
B.
5 Sets
Farmers Carry Dumbbell Box Step Ups x 5 reps per leg 24/20
On the 3min Marks