Monday 10/17

Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) 6 rounds for time:

– 12/9 cal row

– 6 alt.DB hang power snatch 

– 6 up/downs

R60S

Performance

A) E2M x 8 sets:

Sets 1-3: 2 hang power snatch

Sets: 4-8: 1 hang power snatch

*Build to a heavy single

B) 6 rounds for time:

– 15/12 cal row

– 5 hang power snatch (96/65, 75/55, 65/45)

– 5 burpees over the barbell

R60S

RX+ complete with 5 overhead squats after the snatches