A. Primer
2×3 Muscle Snatch
B.
Health:
5×3 :02 Paused Above the Knee Hang Power Snatches
*First set @ 70% of 1RM Power Snatch
F+P:
5×3 :02 Paused Above the Knee Hang Squat Snatches
*First set @ 70% of 1RM Squat Snatch
C.
Health WOD:
3 Rounds For Time: 15 Min Time Cap
15 Cal Bike
12 Toes to Bar
9 Deadlifts (155/105)
6 Lateral Burpee over the Bar
Fitness WOD:
3 Rounds For Time: 15 Min Time Cap
18 Cal Bike
15 Toes to Bar
12 Deadlifts (185/125)
9 Lateral Burpee over the Bar
Performance WOD:
3 Rounds For Time: 15 Min Time Cap
21 Cal Bike
18 Toes to Bar
15 Deadlifts (225/155)
12 Lateral Burpee over the Bar