Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

B) E90S x 10-15 sets:

– 6 alt DB snatches

– 4 DB box jump overs

– 4-6 dips

– 4 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 power snatch

Sets 5-8: 1 power snatch

*PS reps are not touch and go

B) E90S x 10-15 sets:

– 6 alt DB snatches (50/35)

– 4 box jump overs (24/20”)

– 4-6 ring dips

– 4 burpees

*RX+ perform 6-6-6-6 reps