A.

Primer

Health: 2×3 Power Snatch Balance 

Fitness + Performance: 2×3 Snatch Balance

B.

Health: 

15 Minutes to Complete:

1RM Power Snatch

– Rest 2 Min 

5 Min AMRAP:

Power Snatches @75%

Fitness + Performance: 

15 Minutes to Complete:

1RM Snatch

– Rest 2 Min 

5 Min AMRAP:

Squat Snatches @85%

C.

Health WOD: 

3 Rounds: 15 Min Time Cap 

10 Ring Rows

10 Alt DB Hang Power Snatch (30/20) 

12/9 Cal Bike

– Rest 1:30

Fitness WOD:

3 Rounds: 15 Min Time Cap 

4 Bar Muscle Ups 

12 Hang Power Snatch (75/55) 

15/12 Cal Bike

– Rest 1:30

Performance WOD:

3 Rounds: 15 Min Time Cap 

6 Ring Muscle Ups 

12 Hang Power Snatch (95/65) 

15/12 Cal Bike

– Rest 1:30