Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 12-16 DB floor press w/ pause

– 6 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 6 weighted step-ups (L)

B) 5 rounds for time:

– 200m run

– 5 double DB hang power snatch

– 7 hanging knee raise

– 5 up/downs

R60S

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) 5 rounds for time:

– 200m run

– 5 hang power snatch (95/65)

– 7 toes to bar

– 5 burpees over the bar

R60S