Fitness
6 rounds for time with a partner:
– 16/12 cal row
– 14 wallballs
– 12 RKB swings
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 14 alternating DB snatch
– 12 box step overs
*Partners alternate each movement
Performance
6 rounds for time with a partner:
– 20/16 cal row
– 20 wallballs (20/14)
– 20 RKB swings (53/35)
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 20 alternating DB snatch (53/35)
– 20 box jump overs (20/14)
*Partners alternate each movement
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 8-12 incline chest supported KB row w/ pause
– 8-12 medball hamstring curls
Performance
A) E2M x 8 sets…
Sets 1-4: 2 snatches
Sets 5-8: 1 snatch
*Receive in squat if able
B) Strength Option
3-4 sets for quality:
– 12-16 DB bench press w/ pause
– 8-12 standing straight arm banded lat pull-down
– 8-12 BB good mornings
– 12-16 iso hold top down seated DB lateral delt flys
OR
Conditioning Option
10 minute capacity test:
– accumulate as many meters as possible on rower, bike or ski erg