Essentials:
A.
Snatch Grip RDL x 5 reps
On the 3min Marks
Rest 5min
B.
10min AMRAP
Deadlift x 4 reps
Russian Kettlebell Swings x 8 reps
Fitness:
A.
Hang Power Snatch x 5 reps
On the 3min Marks
Rest 5min
B.
10min AMRAP
Power Clean x 1 rep 165/105
Hang Power Clean x 3 reps 165/105
Performance:
A.
Power Clean
12min to Build to a tough Single
Rest 5min
B.
10min AMRAP
Power Clean x 1 rep 205/125
Hang Power Clean x 3 reps 205/125
+
Competitor Session 2:
45min of Light Aerobic Work; 1 or any combo of run, airdyne, Ski erg, or row