Essentials:
A.
10 min EMOM
3 Hang Power Snatch + 3 Overhead Squat
PVC, Training bar, Empty Barbell
B.
5 Sets
45sec AMRAP
Double Dumbbell Farmers carry Step Back Lunge x Max Rep
Rest 3min
Fitness:
A.
10 min EMOM
Hang Power Snatch x 5 Unbroken reps 50-60%
B.
5 Sets
45sec AMRAP
Dumbbell Overhead Step Back Lunge x Max Rep 50/35
*Must Switch arms every 10 reps
Rest 3min
Performance:
A.
10 min EMOM
Hang Power Snatch x 5 Unbroken reps 50-60%
B.
5 Sets
45sec AMRAP
Alternating Dumbbell Squat Snatch x Max Rep 70/50
Rest 3min