Fitness/Performance Warmup
2rds NFT: 150 M Row, 20 Overhead Walking Lunges / 5 Hang Snatch, 10 Scapula Ring Rows / 10 Scapula Pullups,

Fitness
A. Overhead Squats; 30X1
4 sets of 3
Rest 90 seconds. Increase weight each set.
+
30 seconds at each
Dumbbell Renegade Rows
Dumbbell Thrusters
Rest 4 minutes.
x4
*90-100% ME

5 minute cooldown.

Performance
A. Hang Snatch
6 sets of 1
Rest 90 seconds. Increase weight each set.
+
30 seconds at each
Strict Pullups
Front Squats (135/95)
Rest 4 minutes.
x4
*90-100% ME.

5 minute cooldown.