A) E2M for 14 Min:
Performance-
Snatch Pull + Squat Snatch
building to as heavy as form allows
Fitness-
Seated Single Arm DB Press
3-5 reps per arm, building to a heavy 3/arm
B) 21-15-9:
Performance-
Overhead Squat 95/65
Box Jump
Fitness-
Back Squat from Rack
Box Jump or Plate Jump
C) Core Circuit:
Perf: 3 Rds:
-:30 Supine Hold
-10 Single Leg Sh. Bridge/Leg
-10 Pallof Press/Side
Fit: 3 Rds:
-:30 Hollow Hold
-15 Mini-Band Sh. Bridge
-10 Pallof Press/Side