Essentials:
A.
5 sets
Speed Back Squats x 4 reps 45% or lower
+
Depth Vertical Jump x 1.1.1.1.1
On the 2min Marks

B.
For Time:
10-8-6-4-2
Alternating Arm Dumbbell Power Snatch
3-6-9-12-15
Hanging Knee Ups

Fitness:
A.
5 sets
Speed Back Squats x 4 reps 50% or lower
+
Depth Box Jump x 1.1.1.1.1
On the 2min Marks

B.
For Time:
10-8-6-4-2
Alternating Arm Dumbbell Squat Snatch 50/35
3-6-9-12-15
Toes to Bar

RX+(70/50)

Performance:
A.
5 sets
Speed Back Squats with 70lbs of Chain x 4 reps 50% or lower
+
Depth Box Jump x 1.1.1.1.1
On the 2min Marks

B.
For Time:
10-8-6-4-2
Alternating Arm Dumbbell Squat Snatch 70/50
3-6-9-12-15
Toes to Bar