Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 DB incline press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off ground)

– 8/side DB shoulder external rotations

B) E3MOM x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 double DB hang power snatch

– 3-6 up/downs

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 hang power snatch

*Build to a heavy but crisp triple.

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 hang power snatch (96/65, 75/55, 65/45)

– 6 burpees over the bar

RX+ perform 15/12 cal row.