Essentials:
A.
10sets
Snatch Grip RDL x 5 reps Light Load
On the 90sec Mark
B.
For Time:
6 Rounds
Row x 9 cal
Tuck Ups x 9 reps
Inchworm Walkouts x 9 reps
Fitness:
A.
10sets
Snatch Pull x 2 reps 50% of Snatch
On the 90sec Mark
B.
For Time:
Row x 40 cal
6 Rounds
Toes to Bar x 9 reps
Handstand Push ups x 9 reps
Row x 40 cal
Performance:
A.
10sets
Snatch Pull with bands x 2 reps 40% of Snatch (Green Bands)
On the 90sec Mark
B.
For Time:
Row x 50 cal
6 Rounds
Toes to Bar x 10 reps
5 Strict Handstand Push Ups + 5 Handstand Push ups (strict or kipping)
Ski x 30 cal