Fitness
E3M x 4 times through (12 total stations)
Station 1:
– 300m run
– 8 BB/DB thrusters
Station 2:
– 350/300m row
– 10 alt. DB snatches
Station 3:
– 300m run
– 12/8 push-ups
R3M
*switch run and rows each time through
*scale to 200m if needed
Performance
E3M x 4 times through (12 total stations)
Station 1:
– 300m run
– 9 thrusters (95/65)
Station 2:
– 350/300m row
– 12 alt. DB snatches (50/35)
Station 3:
– 300m run
– 15/12 push-ups
R3M
*switch run and rows each time through
* RX+ use 115/75 w/ deficit push-ups