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Perfromance
A1: Power Snatch; Build to a 1rm
A2: Kipping Pull-Ups; Max Rep Set

Fitness
A1: DB Front Rack Squat @3011; 3 x 10-12; rest 30 sec
A2: DB Prone Row w/ Incline Bench @3011; 3 x 12-15; rest 30 sec
A3: Half Plank Clam Shell @1013; 3 x 10-12; rest 30 sec
A4: Single Arm Kneeling DB Press @3011; 3 x 12-15; rest 30 sec

Conditioning
4 Rounds
200m Run
8 Deadlift
10 T2B
15 Wall Ball

A: 225/183; 20/14
B: 185/133; 16/12
C: 135/93: 14/10



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