Fitness

A) E3M x 4 sets:

– 8 BB or double KB front squats (tough)

– 8-12 L-seated band rows

– 8-12 ring tricep extensions

 

B) 2 rounds for time:

– 200m run

– 12 alternating DB snatch 

– 200m run

– 16 pull-ups

– 200m run

– 20 prisoner reverse lunges 

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 67.5-70%

 

B) 2 rounds for time:

– 200m run

– 20 alternating DB snatch (50/35)

– 200m run

– 20 pull-ups

– 200m run

– 20 DB reverse lunges (2×50/35)