Fitness

A) E3MOM x 5 sets

– 5 strict overhead presses

– 8/side single leg “kickstand” RDLs

– 16 alternating Russian twists (plate or medball)

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 single unders

– 8 DB thrusters

*Keep rows same pace throughout.

 

Performance

A) EMOM x 5 sets

– 1 snatch @ 60-80%

+ 

E2MOM x 5 sets

– 1 snatch @ 85+%

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 double unders

– 5 overhead squats

*You pick the weight for OHS. Should be tough but UB and taken from the floor.

*Keep rows same pace throughout.