Fitness

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

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 12-16 alternating KB weighted step-ups

Performance

A) E2M x 8 sets:

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets: 5-8: 1 hang power snatch

*Build to a heavy single

B) Strength Option

3-4 sets for quality:

– 8-12 BB bradford press

– 8-12 KB Romanian deadlifts w/ 3 sec eccentric

– 4-6 DB batwing rows w/ 4 sec pause

– 4-6/side half kneeling pallof press with knee lift-off

OR

Conditioning Option

6 rounds for time:

– 200m run

– 10 alternating hang DB snatch (50/35)

– 10/8 push-ups

– 10 air squats