Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 8-12 incline chest supported KB row w/ pause

– 8-12 medball hamstring curls

Performance

A) E2M x 8 sets…

Sets 1-4: 2 snatches

Sets 5-8: 1 snatch

*Receive in squat if able

B) Strength Option

3-4 sets for quality:

– 12-16 DB bench press w/ pause

– 8-12 standing straight arm banded lat pull-down

– 8-12 BB good mornings

– 12-16 iso hold top down seated DB lateral delt flys

OR 

Conditioning Option

10 minute capacity test:

– accumulate as many meters as possible on rower, bike or ski erg