Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 6/side BB landmine presses @ 2111 tempo

Station 2: 6/side ipsilateral KB front rack curtsy step-down

*stack up plates or use a small box for step-downs

 

B) B) E3MOM x 4-7 sets:

– 200m row

– 8 alternating DB snatches

– 4 NPU burpee box step ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 4-6 burpee box jump overs 

 

RX+ use 115/75.