Fitness

A) E2.5M x 4 sets:

– 8 DB seated Arnold press

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

Performance

A) E2.5M x 4 sets:

– 2.2.2 hang power snatch cluster

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

 

B) 10 min AMRAP

– 1 power snatch

– 1 overhead squat

– 1 burpee over the barbell

– 20 double unders

*Add 1 rep each set to all movements except double unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

HomeWOD

A) E2.5M x 4 sets:

– 8 DB Z-presses

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders.