Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 DB hang power snatch

– 8 goblet squats

– 4 box step-ups

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 DB hang power snatch (50/35)

– 8 goblet squats

– 4 box jump overs (24/20”)

R60S

RX+ perform with 12-9-6 rep scheme