Fitness
A. Every 3 minutes x 5 sets
Power snatch- 1.1, Increasing weight each set

B. Push press-
5×5, R90s
*Start around 70% of 3RM

C. 5 rounds for time:
200M Run
10 Hand release push ups
5 Power snatch, tough
*20 minute cap

Performance
A. Every 3 minutes x 5 sets
Squat snatch- 1.1, Increasing weight each set

B. Push Press-
5×5, R90s
*start around 75% of 1RM

C. 5 rounds for time:
200M Run
3 Muscle ups
5 Squat snatch (135/95)
*20 minute cap