Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt. double band diagonal pull-aparts (small bands)

– 8-12 double KB Romanian deadlifts 

B) 10 min AMRAP

– 20 single unders or lateral hops

– 2 alt. DB snatch

– 2 box step over (w/ DB if able)

– 2 up/downs

*Add 2 reps to every movement except double unders each round.

Performance

A) E2.5MOM x 5 sets

– 2.2.2 TnG power snatch cluster

*Rest 10 seconds between each cluster of 2 reps

B) 10 min AMRAP

– 20 double unders

– 2 alt. DB snatch (50/35)

– 2 DB box step over (20/16”)

– 2 burpees

*Add 2 reps to every movement except double unders each round.