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:

– 3 dbl DB hang power snatch

– 3 DB front squat (scale w/ goblet squat)

– 4 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squat

– 3 box jump overs (24/20”)

*Scale with front squat

*RX+ complete with 4 reps of each.