Fitness:

A.) BS – 3×10

Super Set w/3 strict Pull ups

B.) 5-4-3-2-1

DB or KB Snatch each arm

1-2-3-4-5

GI Jane

Performance:

A.) BS – 3×10 @65%

Super set w/ 3 strict PU’s

B.) 5-4-3-2-1

Power Snatch (115/85)

1-2-3-4-5

GI Jane

Competitor:

A.) BS – 3×10 @ 65%

Super set w/ 3 strict C2B

B.) 5-4-3-2-1

Power Snatch (155/105)

1-2-3-4-5

Muscle Up

C.) Before class if possible

TNG Squat Snatch – 3 rep Work to a max

2 misses @ the same weight you are done. Take some

weight off and hit a drop set with 3 perfect reps