Fitness

A.  3 Sets 

5 x RDLs 

30 x Sec Rest 

10/10 x Alternating Lunges (Weighted) 

30 x Sec Rest 

30 x Sec Plank 

30 x Sec Rest 

B.  10 Rounds (You go I go) 

w/Partner 

200M Row

20 x Sit-ups 

Performance 

A.  EMOM – 8 Mins 

3 x Power Snatches (Does not need to be TNG) 

B.  10 Rounds (You go I go) 

w/Partner 

200M Row

20 x Sit-ups 

Sport 

A.  EMOM – 8 Mins 

3 x Power Snatches (TNG) 

B.  6 Rounds AFAP 

300M Row @ 90% 

1:1 work/Rest 

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