Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) EMOM x 10-20 sets:

– 4 SA DB power snatches

– 3 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets:

– 1 hang power snatch

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell