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”