Fitness
3 sets:
Single arm, single leg DB shoulder press x 6 each
One arm DB row x 8-10 each arm
Goblet squat x 6 (3 second pause)
6 sets:
4 minute clock
400 m row
10 DB thrusters
Rest with time remaining
Performance
3 sets:
Front rack BB lunges x 6-8
Strict shoulder press x 3-6
Rest 60 seconds
6 sets:
4 minute clock:
500 m row
10 thrusters 95/65
Rest with time remaining
Sport
15 minute to establish 1 RM Snatch
15 minutes to establish 1 RM C&J
15 minutes to establish 1 RM Front Squat
