Fitness:
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)
Station 2 – Bent-Over Single Arm KB Row x 8-10 each arm
Station 3 – Reverse Snow Angels x 8-10 reps
Performance:
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 6th, 2015.
Sub for Snatch is:
1 High Hang Clean + 1 Hang Clean
Fitness and Performance:
Four sets for max calories/reps of:
– 60 seconds of 10m Shuttle Run
Rest 60 seconds
– 60 seconds of Rowing for Calories
Rest 60 seconds
– 60 seconds of Slam Balls
Rest 60 seconds