A.

Health:

Every 2 Min x 6 Sets: 

2 Power Snatches with :02 Pause @Above the Knee 

*Drop and reset between reps 

*Target 5-10lbs heavier on each set this week 

Fitness + Performance:

Every 2 Min x 6 Sets:

2 Squat Snatches with :02 Pause @Above the Knee

*Drop and reset between reps 

*Target 5-10lbs heavier on each set this week 

B.

Health WOD:

10 Rounds For Time: 14 Min Time Cap 

4/arm Single Arm DB Thrusters (30/20)

50 Single Unders 

-Rest 30 sec 

Fitness WOD:

10 Rounds For Time: 14 Min Time Cap 

8 Thrusters (95/65)

25 Double Unders

-Rest 30 sec 

Performance WOD:

10 Rounds For Time: 14 Min Time Cap 

8 Thrusters (105/85)

35 Double Unders

-Rest 30 sec