Fitness

A) E90S x 4 sets each

Station 1: 12 DB incline bench press

Station 2: 12 BB glute bridge w/ pause at top

 

B) E5M x 4 sets:

– 400m run (scale to 300m if needed)

– 6 double DB hang power snatch

– 8 DB front rack reverse lunges

– 10 hanging knee raises/lemon squeezes

 

Performance

A) E90S x 8 sets:

– 1 halting snatch deadlift @ knee + 1 snatch

*Build from 65-90%.

 

B) E5M x 4 sets:

– 400m run

– 6 hang power snatch (95/65)

– 8 overhead squats

– 10 toes to bar