Fitness
A. Every 3 minutes x 5 sets
Power Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×8-10, R90s

C. 4 sets:
30s AMRAP Russian KB swings, heavy
30s rest
+
30s AMRAP Push ups (no knees)
30s rest

Performance
A. Every 3 minutes x 5 sets
Power Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×8, @ 75%, R90s

C. 4 sets:
30s AMRAP Russian KB swings (70/53)
30s rest
+
30s AMRAP Ring push ups
30s rest