Essentials:
A.
7 Sets
Overhead squat x 1 rep @ Tempo 5551
On the 2min Mark
B.
3 Sets
DB Walking Lunge (One Arm DB Overhead/One Arm DB Farmer Carry) x 50 ft Per side
Light to Moderate
On the 2:30min
C.
12min
Every 30 Sec
1. Right Arm Dumbbell Snatch x 3 reps
2. Left Arm Dumbbell Snatch x 3 reps
Fitness:
A.
7 Sets
Overhead squat x 1 rep @ Tempo 5551 50%
On the 2min Mark
B.
3 Sets
DB Walking Lunge (One Arm DB Overhead/One Arm DB Farmer Carry) x 50 ft Per side
Light to Moderate
On the 2:30min
C.
12min
Every 30 Sec
1. Right Arm Kettlebell Snatch x 3 reps
2. Left Arm Kettlebell Snatch x 3 reps
Performance:
A.
7 Sets
Overhead squat x 1 rep @ Tempo 5551 60%
On the 2min Mark
B.
3 Sets
DB Walking Lunge (One Arm DB Overhead/One Arm DB Farmer Carry) x 50 ft Per side
Light to Moderate
On the 2:30min
C.
12min
Every 30 Sec
1. Right Arm Kettlebell Snatch x 3 reps
2. Left Arm Kettlebell Snatch x 3 reps