Fitness:
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with KBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated KB Press x 8 reps @ 2111
Performance:
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Or you can sub with:
Hang Clean + Clean
Fitness:
Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbell
Performance:
Five rounds for time of:
5 Shoulder to Overhead (115/75 lbs)
10 Burpees Over the Barbell
Rx+ (155/105)