Fitness
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8 reps
Station 2 – Supinated-Grip Barbell Row x 6-8 reps
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run
Performance
A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, then from floor)
Rest 2-3 minutes
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar