Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches (50/35)

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings (53/35)

R1M

Station 4 

– 400m run

*4 stations = 1 round