A.

Health:

Every 1:00 Min x 15 Sets:

1 Paused Segmented Above the Knee Snatch Deadlifts + 1 Paused Above the Knee Hang Power Snatch

– The Segmented Snatch Deadlift = Snatch deadlift with a :02 pause at the above the knee position then bring the bar to the hips

– Reset between each snatch deadlift but hang onto the bar after second deadlift for the hang power snatches 

– Pause for :02 on deadlifts and snatches 

Fitness + Performance: 

Every 1:00 Min x 15 Sets:

1 Paused Above the Knee Snatch Lift Off + 1 Paused Above the Knee Power Snatch

– Paused above the knee snatch lift off = Going from set up to the above the knee position, holding for :02 then returning back to the ground 

– Pause for 2 seconds for each movement 

– Reset between reps

– Not a hang power snatch

B.

Health WOD:

For Time: 8 Min Time Cap 

24-16-8

Cal Row 

Alt DB Snatch (25/15) 

Fitness + Performance WOD:

For Time: 8 Min Time Cap 

30-20-10

Cal Row 

Alt DB Snatch (50/35)