Fitness

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

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 6-8/side box step-downs w/ toe drag (goblet or unweighted)

*control your descent, try to not push off the floor

B) EMOM x 10-20 sets:

– 4 alt. DB hang power snatch

– 3 goblet squats

– 2 burpees

Performance

A) E2M x 8 sets:

– 3 hang power snatch

*Build to a heavy set of 3

B) EMOM x 10-20 sets:

– 1 hang power snatch

– 2 overhead squats (sub 3 back squats)

– 3 bar facing burpees