FITNESS
A. E90s for 6 sets:
3 back squats @ 21×1 tempo
Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.
Record weight lifted.
B. 7 min AMRAP:
10 single-arm DB thrusters, right
10 lateral hops over-the-DB
10 single-arm DB thrusters, left
10 lateral hops over-the-DB
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right
5 lateral burpees over-the-DB
10 DB snatches, left
5 lateral burpees over-the-DB
Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
3 back squats @ 21×1 tempo
Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.
Record weight lifted.
B. 7 min AMRAP:
10 single-arm DB thrusters, right (50/35)
35 double-unders
10 single-arm DB thrusters, left (50/35)
35 double-unders
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right (50/35)
5 lateral burpees over-the-DB
10 DB snatches, left (50/35)
5 lateral burpees over-the-DB
Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.
Record reps completed.
