Fitness
A) E30S x 4 sets each
1: 8 strict BB presses
2: 8 tall kneeling band pull-down
3: 20 sec side plank R
4: 20 sec side plank L
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run
*Scale to 400-300-200m runs if needed.
Performance
A) E30S x 16 sets:
– 1 hang power snatch @ 60-80%
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm, 50/35)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run