Fitness
Shoulder press
5-5-5-5-5
(75-80-85%)
10 minute AMRAP
6 Bench dips w/feet elevated or ring dips
20 walking lunges with DB
250 m row
Performance
1-1-1-1-1
Power snatch + snatch grip OHS
10 minute AMRAP
6 HSPU
20 DB walking lunges 35#/25#
30 DU
Sport
1-1-1-1-1-1-1
2-Position Snatch
heaviest possible, rest 60 sec.
10 minute AMRAP
5 HSPU (w/deficit)
10 hang power snatch 75#/55#
20 BB Walking Lunges front rack 75/55#
