Fitness

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) E4M x 4-5 sets:

– 16/12 cal row

– 8 alternating DB snatch

– 8 up/downs

Performance

A) E2M x 8 sets…

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E4M x 4-5 sets:

– 20/15 cal row

– 5 TnG power snatch (115/75, 95/65, 75/55)

– 10 burpees over the bar

RX+ perform with TnG squat snatch.