Fitness
A. E45s for 9 min:
1 power snatch – 1s pause in receiving positions

B. 10 min AMRAP:
20 row/bike calories
10 DB snatches, alternating
20 row/bike calories
5/arm single-arm DB thrusters

C. 8 min:
30s side plank, right
30s side plank, left
30s toe walk
30s heel walk

Performance
A. E45s for 9 min:
1 squat snatch
*Start moderate and increase weight every 4 sets.

B. 10 min AMRAP:
20 row/bike calories
5 unbroken hang power snatches (135/95)
20 row/bike calories
5 unbroken overhead squats (135/95)

C. 8 min:
30s single-arm FLR on rings, right
30s single-arm FLR on rings, left
30s toe walk
30s heel walk