Fitness & Performance

A) E2.5M x 6 sets

Odd:

– 8-12 DB incline press w/ pause

– 10 BB bent over rows 

Even:

– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)

*Goal is to not push off of floor leg.

Fitness

B) 3 rounds for time:

– 600-400-200m run

– 20-16-12 SA DB hang power snatch

– 20-16-12 air squats

– 40-32-24 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 24-18-12 SA DB hang power snatch (50/35)

– 24-18-12 air squats

– 48-36-24 double unders