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 

– Same as last week look to increase in weight 

Fitness + Performance: 

Every 2 Min x 6 Sets:

1 Paused Snatch Lift Off + 1 Paused Below the Knee Snatch Deadlift + 2 Paused Below the Knee Power Snatches

– Pause for 2 seconds for the liftoff, the deadlift and each snatch 

– Reset between reps

– NOT Touch-n-Go 

– Not hang power snatches 

B.

Health WOD:

12 Min EMOM:

1) MAX Single Unders

2) MAX Elevated Push Ups 

3) MAX Ring Rows 

4) REST 

Fitness WOD: 

12 Min EMOM:

1) MAX Double Unders

2) MAX HSPU

3) MAX Rope Climbs 

4) REST 

Performance WOD:

12 Min EMOM:

1) MAX Double Unders

2) MAX SHSPU

3) MAX Rope Climbs 

4) REST