Fitness:

A.) 4 rounds NFT

15 medball slams

4 cal Assault Bike

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

Walking Lunges <——–> 

Row/Ski – 250m

Performance:

A.) Snatch – 6×1 at 90% or less

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

Broad Jump <—->

Row/Ski – 250m

Competitor:

A.) Snatch – 4×1 at 90% or less

Snatch pulls – 2×1 @ 105% of 1rm

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

10 High Box Jump (36/30)

Row/Ski – 250m

C.) 10-15 min bar muscle up practice

D.) 10 rounds

30 sec on / 30 sec off Assault Bike (Share with Fitness Trackers)