A.

Partner Lying Med Ball Chest Pass

3×5

*Speed is more important than weight. 

6-10# Ball

B.

Close Grip Bench

6×3

*Build to Heavy set of 3

C.

Health: 

For Time: 

18-15-12-9

Hang Power Snatch 75/55lbs

Burpee

Fitness: 

For Time:

27-21-15-9

Power Snatch 75/55lbs

Lateral Burpee Over Bar

Performance: 

For Time:

27-21-15-9

Power Snatch 95/65lbs

Lateral Burpee Over Bar