A. Primer

2×3 Muscle Snatch

B.

Health: 

5×3 Paused Below the Knee Hang Power Snatches 

F+P: 

5×3 Paused Below the Knee Hang Squat Snatches 

C.

Health WOD:

For Time: 16 Min Time Cap 

12/9 Cal Row

30 Ring Rows 

12/9 Cal Row

20 Hang Power Snatch (75/55) 

12/9 Cal Row

20 Ring Rows 

12/9 Cal Row

10 Hang Power Snatch (95/65)

Fitness WOD:

For Time: 16 Min Time Cap 

15/12 Cal Row

30 Pull Ups 

15/12 Cal Row

30 Hang Power Snatch (75/55) 

15/12 Cal Row

20 Chest to Bar Pull Ups 

15/12 Cal Row

15 Hang Power Snatch (115/85)

Performance WOD:

For Time: 16 Min Time Cap 

15/12 Cal Row

30 Chest to Bar Pull Ups

15/12 Cal Row

30 Hang Power Snatch (95/65) 

15/12 Cal Row

15 Bar Muscle Ups 

15/12 Cal Row

15 Hang Power Snatch (135/95)