A.

Primer

2x(2+2) Muscle Snatch + Hang Snatch High Pull 

B.

Health: 

5 Sets: 1 Power Snatch + 1 Above the Knee Hang Power Snatch 

F+P: 

5 Sets: 1 Squat Snatch + 1 Above The Knee Hang Squat Snatch + 1 Overhead Squat

Health WOD:

2 Rounds For Time: 16 Min Time Cap 

12 Ab Mat Sit Ups 

12 DB Front Squats (2x 25/2x 15)

12 Ab Mat Sit Ups 

12 DB Thrusters (2x 25/2x 15) 

-Rest 2 Min

2 Rounds For Time:

10 Ring Rows

5 DB Front Squats (2x 35/2x 25) 

10 Ring Rows 

5 DB Thrusters (12x 35/2x 25) 

Fitness WOD:

2 Rounds For Time: 16 Min Time Cap 

12 Toes to Bar

12 Front Squats (75/55)

12 Toes to Bar

12 Thrusters (75/55)

-Rest 2 Min

2 Rounds For Time:

3 Bar Muscle Ups

6 Front Squats (115/85)

3 Bar Muscle Ups

6 Thrusters (115/85) 

Performance WOD:

2 Rounds For Time: 16 Min Time Cap 

12 Toes to Bar

12 Front Squats (95/65)

12 Toes to Bar

12 Thrusters (95/65)

-Rest 2 Min

2 Rounds For Time:

6 Bar Muscle Ups

6 Front Squats (135/95)

6 Bar Muscle Ups

6 Thrusters (135/95)