Fitness
A. Every 90 Secs for 5 Sets
4 – 6 x Deadlifts
30 x Sec Plank (Palms)
B. 10 Min AMRAP
20 x Russian Swings
10 x Close Grip Push-ups
Performance
A. Every 90 Secs for 5 Sets
Snatch
1st Set – 3 @ 60%
2nd Set – 3 @ 75%
3rd Set – 2 @ 80%
4th Set – 2 @ 85%
5th Set – 1 @ 90%
B. 10 Min AMRAP
10 x Hang Power Snatches @ 95lb/65lb
10 x Close Grip Push-ups (Advance Dips)
Sport
A. Every 90 Secs for 5 Sets
TNG Power Snatch
1st Set – 5 @ 135lb/95lb
2nd Set – 3 @ 155lb/105lb
3rd Set – 3 @ 185lb/125lb
4th Set – 2 @ 195lb/135lb
5th Set – 2 @ Max Load
B. 10 Min AMRAP
10 x Hang Power Snatches @ 115lb/85lb
5/3 x Muscle-up + Dip
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