A. Primer

2×5 Hang Muscle Snatch

B.

Health

EMOM 8: 

1 Hang Power Snatch @ 85-95% Across

F+P

EMOM 8: 

1 Power Snatch @ 85-95% Across

C.

Health

For Time- CAP 20: 

21-15-9

Bike Cals (Women: 17-12-7)

Alt. DB Snatch 35/25

Rest 5:00

15-12-9

Burpee

Sit Ups

Fitness 

For Time- CAP 20: 

21-15-9

Bike Cals (Women: 17-12-7)

Power Snatch 75/55

Rest 5:00

21-15-9

Lateral Burpee Over Bar

Toes-to-Bar

Performance 

For Time- CAP 20: 

21-15-9

Bike Cals (Women: 17-12-7)

Power Snatch 95/65

Rest 5:00

21-15-9

Lateral Burpee Over Bar

Toes-to-Bar