Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/side half kneeling BB landmine press
– 10 heel elevated goblet squat w/ pause (use 25lb plate)
Even sets:
– 10 2 up 1 down ring rows
– 10 alt. L-seated leg lift-overs
B) 4 rounds:
– 400m run
– 16-12-8-4 DB hang power snatch (53/35)
– 10 DB goblet squats
Performance
A) E2.5M x 6 sets
Sets 1&2: 3 position snatch (high, hang, floor)
Sets 3&4: 2 position snatch (hang, floor))
Sets 5&6: 1 snatch (floor)
*Receive snatch in full squat if able
B) 4 rounds:
– 400m run
– 20-16-12-8 DB hang power snatch (53/35)
– 10 DB goblet squats
OR
“Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)