Essentials:
A.
15min EMOM
Odd: Snatch Lift Off x 10 reps
Even: Overhead Squat x 5 reps
B.
4 Rounds For Time:
Row x 10 cal
Sumo Deadlift High Pull x 10 reps
Rest 2min
*16min Cap*
Fitness:
A.
12min EMOM
Odd: Snatch Lift Off x 10 reps
Even: Snatch Pull Unders x 5 reps
B.
4 Rounds For Time:
Row x 10 cal
Power Snatch x 10 reps 115/75
Rest 2min
*16min Cap
Performance:
A.
12min EMOM
Odd: Dead Stop Overhead Squat x 1 rep (Build weight each set)
Even: Snatch Lift Off x 7 reps
B.
5 Rounds For Time:
Row x 10 cal
Power Snatch x 10 reps 135/95
Rest 2min
*The extra round will take longer than class time , so plan appropriately.
Competitor Session 2:
A.
Not For Time:
Single Arm Dumbbell Overhead Squat x 30 reps 85/55 (15 per arm)