Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 5 rounds for time:

– 200m row

– 8 double DB hang power snatches

– 7 hanging knee raises

– 6 burpees

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 1 halting snatch deadlift + 1 pause snatch 

Sets 3-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 5 rounds for time:

– 250/200m row

– 8 hang power snatches (95/65, 75/55, 65/45)

– 8 toes to bar

– 8 burpees over the barbell

R60S