Fitness 

A.  Every 90 Secs for 5 Sets 

1/1 x Kettlebell Windmill – Demo Video 

5 x Power Swings 

B.  AFAP 

21 – 15 – 9 

Russian Swings 

Step-ups 

Push-ups 

Performance 

A.  Every 90 Secs for 5 Sets 

2 x Snatches  

B.  AFAP 

21 – 15 – 9 

Box Jumps @ 24inch/20inch 

HR Push-ups or Dips 

Hang Power Snatches @ 65lb/45lb 

(12 min Cap) 

Sport 

A.  Every 90 Secs for 5 Sets 

Pause Snatch (Knees 3 count) + Hang Snatch 

For max load 

B.  AFAP 

21 – 15 – 9 

Box Jump overs @ 24inch/20inch 

Ring Dips (From Muscle-ups) 

9 – 7 – 5 

Squat Snatches @ 135lb/95lb 

(12 min Cap) 

-Post results under comments