Fitness

A) EMOM x 5 sets

1: 6/side DB bench presses @ 2111 tempo

2: 8 DB/KB Romanian deadlifts

3: 6/side banded diagonal wood choppers

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power snatch

– 40 single unders

*Aim for increasing intensity on run every set.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 stop snatch pull + high hang snatch

Sets 4-6: 2 stop snatch pull + hang snatch

Sets 7-10: pause snatch

*1st stop is 2” below knee, 2nd stop is right above knee cap, 3rd stop is at top of quad.

*Go off feel today, don’t worry about percentages.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 hang squat snatch 

– 30 double unders

*Pick a weight on snatch and try and build every set but keep UB. 

*Aim for increasing intensity on run every set.