Shinobi
RDL 8-8-8-8
ALT
Pendlay row @40×1
5-5-5-5
EMOTMx6 2 Pos. Snatch
500m row x2 rest 1 Min
+
3 Rounds
10 ALT DB Snatches
10 Box Jumps
or
3 Rounds
10 ALT DB Snatches
10 Box Jumps
+
500m row x2 rest 1 Min
Fitness
RDL 8-8-8-8
ALT
Pendlay row @40×1
5-5-5-5
EMOTM x6 3 OHS
500m row x2 rest 1 Min
+
3 Rounds
10 ALT DB Snatches
10 Box Jumps
or
3 Rounds
10 ALT DB Snatches
10 Box Jumps
+
500m row x2 rest 1 Min