Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

B) EMOM x 10-20 sets:

– 3 double DB hang power snatch

– 4 toes to bar 

– 5 push-ups (elevate if needed)

Performance

A) E2M x 8 sets…

Sets 1-2: 3 position snatch (high, hang, floor)

Sets 3-4: 2 position snath (hang, floor)

Sets 5-8: 1 snatch (floor)

B) EMOM x 10-20 sets:

– 1 snatch @ 60-70% of A set 8

– 3 toes to bar 

– 5 push-ups