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A. Halting Snatch(mid thigh) + Snatch + Overhead Squat – 1+1+1 x 5@70-75%, rest :90 Sec, if you are new to snatching you will do the following: Snatch Deadlift + Hang Power Snatch + 2 overhead squats, if your mobility prevents you from Snatching or overhead squatting at the moment you will do the following: 1 hang Clean from mid thigh + 1 Front Squat; add weight if you can
B. “Keep it Together”
Row 50 Cals
3 Rounds
18 TTB
15 Back Squats

You may use a rack if needed

Alpha – TTB, BS@155-185/105-125
Bravo – TTB, 115-135/80-95
Charlie – Hanging leg raises, BS@95/65
Delta – Row 30 cals, Sit-Ups, BS@65-75/45-55