A.
Primer
Snatch High Pull
3×3
B.
Health:
Power Snatch + Hang Power Snatch
4x (2+1)
F+P:
Squat Snatch + Hang Squat Snatch
4x (2+1)
C.
Health
3 Rounds- CAP 16:
9 Thrusters 95/65
15 Jumping Pull Ups or Ring Rows
21 Burpee Box Step Ups 24/20”
Fitness
3 Rounds- CAP 16:
9 Clusters 135/95
15 Pull Ups
21 Burpee Box Jumps 24/20”
Performance
3 Rounds- CAP 16:
9 Clusters 165/115
15 Chest to Bar Pull Ups
21 Burpee Box Jumps 24/20”