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) E90S x 10-15 sets:

– 20 single unders

– 4 alternating DB snatch (50/35)

– 4 strict pull-ups

– 4 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*Build to a heavy set of 2

B) E90S x 10-15 sets:

– 20 double unders

– 6 alternating DB snatch (50/35)

– 5 pull-ups

– 4 burpees to target