A.

Primer

2x 100’ Single Arm OH KB Carry (Each Arm) 

B.

Push Press: 5×5 (Start around 70-75% and build to a heavy set). . 

Superset: 5×4 Single Arm DB Bent Over Row

C.

Health: 

3 Rounds: 

15 Hang Power Snatch 75/55

15 Burpee

15 Wall Balls 14/10

Fitness 

3 Rounds: 

15 Hang Power Snatch 95/65

15 Lateral Burpee Over Bar

15 Wall Balls 20/14

Performance

3 Rounds: 

15 Hang Power Snatch 115/85

15 Lateral Burpee Over Bar

15 Wall Balls 30/20