Essentials:
A.
12 Sets
High Hang Power Snatch x 5 reps PVC or Training Bar
On the min Marks
Rest 3min
B.
3 Sets
Dip Bar Support Hold x 60sec of work
On the 3Min Mark
Rest 3min
C.
For time:
Kettlebell Swing x 100 reps
Fitness:
A.
5 Sets
Pausing at the Knee and Hip Power Snatch x 3 reps 50-60%(3sec Pause)
On the 2:30min Marks
Rest 3min
B.
3 Sets
Dip Bar Shrug x 25-35 reps
On the 3Min Mark
Rest 3min
C.
For time:
Snatch x 30 reps @70%
Performance:
A.
5 Sets
Clean Pulls x 5 reps 100% of Best Clean
*Straps are allowed*
On the 2:30min
Rest 3min
B.
10 Sets
Deadlift x 3 reps 315/205
On the Min
Rest 3min
C.
For time:
Snatch x 30 reps 165/105