Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows

Station 2: 10/side straight arm banded twists @ 2111 tempo 

 

B) For time:

– 600m run

– 15 strict pull-ups

– 20 box jumps step-ups

– 400m run

– 12 strict pull-ups

– 15 box jumps step-ups

– 200m run

– 9 strict pull-ups

– 10 box jumps step-ups

 

Performance

A) E2MOM x 8 sets:

– hang snatch + snatch

*Catch the hang snatch in full squat if able.

 

B) For time:

– 800m run

– 20 pull-ups

– 20 box jumps + step down (24/20”)

– 600m run

– 15 pull-ups

– 15 box jumps + step down

– 400m run

– 10 pull-ups

– 10 box jumps + step down