Fitness

A) EMOM x 10 sets (5 each)

1: 12 alternating seated DB piston presses

2: 12 alternating KB/DB goblet hold reverse lunges (tough)

 

B) E5M x 3-4 sets:

– 250/200m row

– 12 alternating DB snatches

– 250/200m row

– 12 wall balls 

 

Performance

A) EMOM x 10 sets

Sets 1-3: high hang snatch

Sets 4-6: hang snatch

Sets 7-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) E5M x 3-4 sets:

– 250/200m row

– 10 power snatches (95/65, 75/55, 65/45)

– 250/200m row

– 10 overhead squats