Fitness

A) E3M x 6 sets:

– 4 BB or goblet box squats w/ pause

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

*Box squats should be heavier than last week.

B) 10 min AMRAP

– 32 single unders

– 8 alt. DB snatch + reverse lunge

– 8 hanging knee raise 

*1 rep = 1 snatch + lunge w/ same leg

Performance

A) E3M x 6 sets:

– 4 back squats 80-85%

B) 10 min AMRAP

– 32 double unders

– 8 alt. DB snatch + OH reverse lunge (35/25)

– 8 toes to bar

*1 rep = 1 snatch + lunge w/ same leg

RX+ use 50/35. Scale with lunge from front rack position.