Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 12-16 alternating DB incline press

– 8-12 BB banded good mornings (light to moderate

Station 2:

– 12-16 alternating KB gorilla rows

– 8-12 seated leg lift overs

Performance

A) E2M x 8 sets

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

*Receive in a squat if able

Fitness & Performance

B) Strength Option

3-4 sets:

– 8-16 banded Spanish squats

– 8-16 dips (weighted, BW, band, or box)

– 8-16 BB hip thrusts

– 816 DB wall assisted bicep curls

OR

Conditioning Option

5-6 sets:

– 500m row / 1000m bike / 400m ski

R90S

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.