Sport & Performance
1.snatch work to a heavy single in 12 min.
2.overhead squat 3-3-3-3 work to heavy in 10 min.
start with 3 reps of each movement, and go up by 3 reps after each completed round (3, 6, 9, 12, etc.) and perform an AMRAP in 12 min. of:
-double kettlebell clean & jerk #53m #35f
-bar muscle ups
Fitness
1.power snatch 2-2-1-1-1-1 work to challenging in 12 min.
2.front squat 5-5-5-5 work to challenging in 10 min.
start with 3 reps of each movement, and go up by 3 reps after each completed round (3, 6, 9, 12, etc.) and perform an AMRAP in 12 min. of:
-ground to overhead anyway #95m #65f
-bastards
post rounds and reps to comments
Get over the bar!
Read:
Southern Maryland Strength & Conditioning's Blog 