Fitness
A. Every 2 minutes for 6 Sets, build each set:
Power snatch + Hang above the knee power snatch x 2
*Increase weight every 2 sets

B. Front Squat-
3×5, 10×2, Build, R90s
*RPE 8

C. 4 Sets: 20s on/ 20s off
Assault bike
Russian KB swings
Ball slams
Wall balls

Performance
A. Every 2 minutes for 6 Sets, build each set:
Hang above knee Power Snatch + Power snatch + Overhead squat
*Increase weight every 2 sets

B. Front Squat-
3×5, 10×2, Build, Rest 90s
*RPE 8

C. 4 Sets: 20s on/ 20s off
Assault bike
KB swings
Toes-to-bar
Wall Balls