Fitness

A) E3M x 3 sets:

– 8-12/side half kneeling DB presses

– 8-12 supinated strict pull-ups

– 12-16 alternating weighted step ups

B) E4MOM x 4-5 sets:

– 12/9 cal row

– 10 DB thrusters 

– 8/6 cal row

– 6 burpees

 

Performance

A) E3M x 3 sets:

– 3.3.3 hang power snatch cluster

*Stay light to moderate with a focus on technique over weight. 

B) E4MOM x 4-5 sets:

– 14/12 cal row

– 12 DB thrusters (35/25s)

– 10/9 cal row

– 8 pull-ups

 

HomeWOD

E4MOM x 4-5 sets:

– shuttle run 40 sec 

– 12  thrusters

– shuttle run 40 sec

– 12 bent over rows

*Shuttle runs should be out and back.