Fitness
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps
Station 2 – Supine Ring Row x 8-10 reps
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps
(increase load, you’re getting stronger!)
B.
Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbel
Performance
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Mike Bledsoe with some great technique pointers!
https://www.youtube.com/watch?v=poQrQk_PDUA
B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell