Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 snatch grip Romanian deadlifts

Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold

 

B) 12 min AMRAP:

– 40 single unders (sub 30 lateral hops)

– 10 (5/5) DB hang power clean + jerk 

– 40 single unders

– 10/8 HR push-ups

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7-10: 1 snatch

*Building from 60-90%

 

B) 12 min AMRAP:

– 30 double unders

– 10 (5/5) DB hang power clean + jerk (50/35)

– 30 double unders

– 10/8 HR push-ups

 

Fitness & Performance

C) 3 sets for quality:

– 20 BB curls

– 20 banded tricep push-downs