FITNESS
A. E90s for 8 sets:
Sets 1-2: 4 squat snatches
Sets 3-4: 3 squat snatches
Sets 5-6: 2 squat snatches
Sets 7-8: 1 squat snatch
Training notes:
•Reset each rep.
•Start moderate and build in weight throughout as able.
Record weights lifted.
B. On a 15 minute running clock—
@ 0:00:
3 min AMRAP:
Burpee box jumps
@ 5:00:
3 min AMRAP:
14 Russian KB swings
14 lateral hurdle hops
@ 10:00:
3 min AMRAP:
Burpee box jumps
Training notes:
•Shoot for challenging but sustainable paces.
Record time on each interval.
PERFORMANCE
A. E90s for 8 sets:
Sets 1-2: 4 squat snatches
Sets 3-4: 3 squat snatches
Sets 5-6: 2 squat snatches
Sets 7-8: 1 squat snatch
Training notes:
•Reset each rep.
•Start moderate and build in weight throughout as able.
Record weights lifted.
B. On a 15 minute running clock—
@ 0:00:
30 burpee box jump overs (24”/20”)
•Lateral is ok.
@ 5:00:
For time:
15-12-9 Deadlifts (225/155)
75-50-25 double-unders
•Reduce reps on double-unders as necessary to make this realistic to complete in 5 minutes.
@ 10:00:
30 burpee box jump overs (24”/20”)
Training notes:
•Move fast on this, but ideally there isn’t a huge drop-off on second set of burpee box jump overs.
Record time on each interval.
