Fitness

A) EMOM x 5 sets each:

1: 8/side standing filly press

2: 8/side single arm ring row

 

B) 6 min AMRAP

– 6 alternating DB snatch

– 6 goblet squat

– 6 pull-ups

R3M 

6 min AMRAP

– 6 hang DB clean + push press (95/65)

– 6 goblet hold reverse lunges

– 6 box step overs (24/20”)

 

Performance

A) E2M x 5 sets:

– 1.1.1 hang power snatch cluster

*Stay moderate with a focus on technique over weight. 

 

B) 6 min AMRAP

– 6 power snatch (75/55)

– 6 overhead squat

– 6 pull-ups

R3M 

6 min AMRAP

– 6 power clean + push jerks (95/65)

– 6 front rack reverse lunges

– 6 box jump overs (24/20”)