Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees