Essentials
A.
3 sets
Hang Power snatch x 20reps empty barbell
On the 3 min marks
B.
5 sets
Deadlift x 10 reps 135/95
Power clean and jerk x 10 reps 135/95
On the 3 min Marks
Fitness
A.
3 sets
Squat snatch x 12 reps 50%
On the 3 min marks
B.
5 sets
Deadlift x 10 reps 135/95
Power clean and jerk x 10 reps 135/95
On the 3 min Marks