Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 alt. DB bench press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off bench)

– 8/side DB shoulder external rotations

B) 3 rounds for time

– 600-400-200m run

– 24-16-8 alt. DB snatch

– 24-16-8 push-ups

*Scaling: Elevate push-ups and break them up if needed. Change run to 400-300-200m or sub bike.

Performance

A) E2M x 6 sets:

– 3-2-2-1-1-1 hang power snatch

*Build to a heavy but crisp single.

B) 3 rounds for time

– 600-400-200m run

– 30-20-10 alt. DB snatch

– 30-20-10 CTG push-ups

RX+ complete 15-12-9 or 12-9-6 HSPU