Fitness/Performance Warmup
2rds NFT: Run 200 M, 5 Deadlifts / 5 Hang Snatch from below the knee, 10 Scapula Chinups
5 Burpees, Side Facing Box Formations

Fitness
A1. Deficit Deadlifts; 31X1
6 sets of 2
Beginners: Deadlifts; 31X1
Rest 30 seconds. Increase weight each set.
A2. Chinups; 30X1
4 sets of 3-5
Rest 1 minute.
+
15-12-9
Russian Kettlebell Swings (32/24)
Burpeees
x2 Rest 6 minutes.

Beginners:
4 Rounds Paced Effort
10 No Pushup No Jump Burpee
7 Cals Airbike
30 Single Unders
*80-90% ME

5 minute cooldown.

Performance
A1. Snatch High Pull from blocks below knees + Snatch from blocks below knees
6 sets of 1 + 1
Rest 30 seconds. Increase weight each set.
A2. Chinups; 30X1
4 sets of 5
Rest 1 minute.
+
20-14-10
Dumbbell Snatch (mod heavy)
Burpee
x2 Rest 6 minutes.
100% ME each set.

5 minute cooldown.