Fitness

A) EMOM x 5 sets each
1: 8 strict BB presses

2: 12 sumo stance KB deadlifts

3: 16 alternating Russian twists

 

B) E4M x 4-5 rounds:

– 12/9 cal row

– 12 alternating DB snatch

– 48 single unders

– 12 walking lunges (weighted if able)

 

Performance

A) EMOM x 5 sets:

– 1 snatch @ 55-75%

+

E2MOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

B) E4M x 4-5 rounds:

– 16/12 cal row

– 8 power snatches (96/65)

– 48 double unders

– 8 overhead squats