A.

Primer

2x 100’ Single Arm OH KB Carry (Each Arm) 

B.

Push Press: 5×3 (Start around 75-80% and build to a heavy set). . 

Superset: 4×10 Single Arm DB Bent Over Row

C.

Omnia Test Test 1

Health: 

3 Rounds- CAP 16:00

400M Run

16 Alt. DB Snatch 35/25

12 Pull Ups (Sub Jumping Pull Ups or Ring Rows as needed)

Fitness: 

3 Rounds- CAP 16:00

400 M Run

15 Power Snatch 75/55lbs

15 C2B Pull Ups

Performance

3 Rounds- CAP 16:00

400 M Run

21 Power Snatch 75/55lbs

12 Bar MU

*Compare to 8/17/2020*