A. Primer

2x :20 HS Hold on Wall or Freestanding

B.

Push Jerk 

5×3 w/ :02 Pause in Dip

*Start at 65% and build. 

C.

Health

AMRAP 10:

10 Box Step Ups 24/20”

10 Alt. DB Snatch 35/25

10 Jumping Pull Ups or Ring Rows

Fitness

AMRAP 10:

10 Box Jumps 24/20

10 Power Snatch 95/65

10 Pull Ups

Performance

AMRAP 10:

10 Box Jumps 30/20”

10 Power Snatch 115/85

10 Chest to Bar Pull Ups