Fitness 

A) E90S x 4 sets each

Station 1: 8/side DB bench press w/pause

Station 2: 12-16 weighted walking lunge

 

B) 12 min AMRAP:

– 2 DB snatch (1/side)

– 2 DB box step-ups

– 20 single unders

 

*Add 2 reps to snatch and box step-ups every round.

 

Performance

A) E90S x 8 sets:

– 1 hang power snatch

*Slightly heavier than 10/28

 

B) 12 min AMRAP:

– 1 hang power snatch (96/65, 75/55)

– 1 box jump over

– 20 double unders

 

*Add 1 rep to PS and BJO every round.