A. Snatch lift off + Snatch Deadlift + Hang Snatch - (2+1+1) x 5 sets
WOD
16 Min AMRAP
10 Ring Rows or Pull ups
8 Hang Power Snatches (75/45)
16 Box Jumps (24/20)
Performance-
A. 3 Position Snatch (Floor, hang, high hang) x 5 sets; building
WOD
16 min AMRAP
10 CTB pull ups
8 power snatches (95/65)
16 Box Jump Over (24/20)
Zone
A1. DB snatch x 10 reps alt. Arms x 4 sets
A2. Hollow Hold x 45 sec x 4 sets
WOD
16 Min AMRAP
10 Ring Rows
12 KB Swings
16 box jumps or step ups
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