Wall Ball Sit ups.

Wall Ball Sit ups.

Fitness:

A.) Superset

8×7 – upright row

8×7 – Floor Press

B.) 5 rounds

10 Russian KB Swings

10 1 arm KB front squat (5L/5R)

10 Cal Row

Perform:

A.) Superset

8×10 – upright row

8×10 – Floor Press

B.) 5 rounds

10 KB Swings (1.5/1)

10 1 arm KB OHS (light) (5L/5R)

10 Cal Row

Compete:

A1.) Snatch – 15 minutes

Bar / skill work – 80% or less singles

A2.) Superset 

10×10 – upright barbell row

10×10 – Floor Press

B.) 5 rounds

10 American KB Swings (heavy)

10 double KB OHS (light)

10 Cal Row or 10 Pull-ups

–Results to comments!