Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 burpee + box step overs

– 2-4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 snatch pull + 1 hang snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 push-up +burpee + box jump over (24/20”)

– 4 toes to bar