A.

Health:

Every 2 Min x 6 Sets:

2 Snatch Deadlifts + 2 Paused Below the Knee Hang Power Snatches

– Pause for 2 seconds on both snatches

– Reset between deadlifts but hang onto the bar for the snatches 

Fitness + Performance: 

Every 2 Min x 6 Sets:

2 Paused Snatch Liftoffs + 2 Paused Below the Knee Power Snatches

– Pause for 2 seconds for each liftoff and each snatch 

– Reset between each liftoff and after first snatch 

– NOT Touch-n-Go 

B.

Health WOD:

4 Sets: 2 Min On / 2 Min Off

12/10 Cal Row 

10 Ring Rows 

AMRAP Alt DB Hang Power Snatches (30/20) 

Fitness WOD: 

4 Sets: 2 Min On / 2 Min Off

15/12 Cal Row 

10 Chest to Bar Pull Ups 

AMRAP Hang Power Snatches (75/55) 

Performance WOD:

4 Sets: 2 Min On / 2 Min Off

15/12 Cal Row 

15 Chest to Bar Pull Ups 

AMRAP Hang Power Snatches (95/65)