Fitness
3 sets:
DB chest press x 10-12
3 sets:
Banded chest fly’s x 15
3 sets:
Dips x 12 – 15
For times:
500 m row
15 KB swings
75 SU
Rest 3 minutes
500 m row
30 KB swings
150 SU
Performance
3 minute AMRAP x 2
2-4-6-8-10 Push ups + Pull ups + Air Squats
Between each set x 10 DU
Rest 60 seconds between AMRAP’s
Every time you complete the ladder start back at the bottom
For times:
500 m row
15 KB swings
30 DU
Rest 3 minutes
500 m row
30 KB swings
60 DU
Sport
7 x 1 Hang Snatch
5 x 2 Halting Snatch DL (mid thigh)
hold for 3 seconds
5 x 3 Jerk Balance
