Lifestyle

2 min work; 1 min rest for 6 sets
5/side Single Arm DB OHS (or do single arm DB Front Squats)
+
Single Skips in remaining time

For time (15 min CAP)
400m Run
16 Alt DB Snatch
800m run
25 DB Front Squats
400m run
16 Alt. DB Snatch

Performance

Every 3 min x 4 sets
5 OHS

For time (15 min CAP)
400m Run
9 Power Snatch (50/35kg)
800m run
15 OHS (50/35kg)
400m run
9 Squat Snatch (50/35kg)