| Fitness RX | Fitness Level 1 | Fitness Level 2 |
| 3-Position Snatch – Build to a Heavy load no more than 70% Position 1 – Pockets Position 2 – Knees Position 3 – Floor Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (45/35) Minute 2 – 15 Abmat Sit-Ups Minute 3 – 7 Strict Pull-Ups |
3-Position Snatch – Build to a Heavy load no more than 70% Position 1 – Pockets Position 2 – Knees Position 3 – Floor Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (35/25) Minute 2 – 15 Abmat Sit-Ups Minute 3 – 7 Strict Pull-Ups\Ring Rows |
3-Position Snatch – Coach will assign weight Position 1 – Pockets Position 2 – Knees Position 3 – Floor Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (Coaches Choice) Minute 2 – 15 Abmat Sit-Ups Minute 3 – 7 Ring Rows |
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