Fitness

A) EMOM x 5 sets each

Minute 1: 12 alternating DB standing presses (6/side)

Minute 2: 12 DB weighted glute bridge

 

B) E3MOM x 4-6 sets

– 200m run

– 6 double DB hang power snatch

– 6-8 strict pull-ups

 

Performance

A) EMOM x 10 sets:

– 1 push press

 

B) E3MOM x 4-6 sets

– 200m run

– 6 double DB hang power snatch (35/25)

– 8 pull-ups, 6 chest to bar pull-ups, 4/3 bar muscle ups