Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 double KB gorilla row

Even sets:

– 16 alt. landmine goblet reverse lunges

*Heavier than 7/29

B) 3 rounds for time:

– 600-400-200m run

– 12-10-8 double DB hang power snatch

– 12-10-8 hanging knee raise

*Scale run to 400-300-200 if needed

Performance

A) E2M x 8 sets

Sets 1-4: snatch w/ 3 count first pull (ground to above knee)

Sets 5-8: snatch

*Receive as low as possible

*Compare to 7/29

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang power snatch (95/65, 75/55)

– 15-12-9 toes to bar