Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 8/side DB/KB floor touch lateral lunges
Station 2: 8-10 double DB curl

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats

Station 3 – 30 seconds of DB up/down devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 stop snatch pull + high hang snatch (2” below knee, hang, high hang)

Sets 3-4: 2 stop snatch pull + hang (2” below knee, hang)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats (35/25s)

Station 3 – 30 seconds of DB devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort