All Levels:

A.) Make up lift

Fitness:

B.) EMOM – 15 min

1st min – 6 KB snatch (3L/3R)

Run to grass and back

2nd min – 10 weighted lunges

3rd min – 30 sec HS hold

Perform:

1st min – 3 squat snatch (135/95)

Run to grass and back

2nd min – 10 weighted lunges

3rd min – 30 sec HS hold

Compete:

Suggested Lift: FS – 5×3 @ 75% or less 

B.) EMOM – 15 min

1st min – 3 squat snatch (155/105)

Run to grass and back

2nd min – 10 weighted lunges

3rd min – 30 sec HS hold (freestanding)