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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