Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side half kneeling DB press

– 8-12 BB good mornings (light to moderate)

Station 2:

– 12-16 alternating KB gorilla rows

– 8-16 banded kneeling crunches

B) E6M x 3 sets:

– 40/30 cal row

– 20 DB/KB or prisoner walking lunges

– 10 u/down box step-overs 

Performance

A) E2M x 8 sets:

– snatch

*receive in a squat if able

*build to a heavy single

B) E6M x 3 sets:

– 40/30 cal row

– 20 walking lunges w/ farmers carry hold (50/35s, 35/25s, 25/15s)

– 10 burpee box jump-overs (24″/20″)