A.

Snatch Complex

Every 2:00 for 5 Rounds: 

Health

1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch

(Reset after Lift Off & Snatch Pull)

Fitness

1 PS+ 1 Hang Sq Snatch + 1 OHS

(Start at 65% of Squat Snatch)

Performance

1 High Hang SS + 1 Hang SS + 1 Low Hang Squat Snatch

(Start at 70% of Squat Snatch)

B.

*Test Workout*

Health

18-15-12-9

American KB Swings 53/35lbs

Hands Elevated Push Ups

40-30-20-10 Cal Row (Women: 32-24-16-8)

Fitness

18-15-12-9

Hang Power Clean 135/95lbs

Push Ups

40-30-20-10 Cal Row (Women: 32-24-16-8)

Performance

18-15-12-9

Hang Power Clean 185/125lbs

Ring Dips

40-30-20-10 Cal Row (Women: 32-24-16-8)