Essentials:
A.
10 Sets
Tempo Overhead Squat x 3 reps
@33×1
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*

B.
3 Sets
Bike x 600 meters
Back Squat x 15 reps
Row 250 meters
Jumping Pull Up x 10 reps
Rest 3min

Fitness:
A1.
8 min
Build to a Heavy Hang Squat Snatch From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
3 Sets
Run x 200 meters
Back Squat x 15 reps 135/95
Row 250 meters
Pull Up x 10 reps
Rest 3min
RX+:Chest to Bar(Unbroken sets of 5)

Performance:
A1.
8 min
Build to a Heavy Hang Squat Snatch From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
3 Sets
Bike x 600 meters
Back Squat x 15 reps 165/115
Ski x 200 meters
Chest to Bar x 15 reps
Rest 3min