Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang power snatches

Even: 12/9 cal row + 5 5 up/downs

Scale to 10/7 cal row if needed. 

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 low hang snatch (below knee)

*Receive as low as you’re able to with a focus on bar path. 

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 hang power snatch (95/65, 75/55, 65/46)

Even: 12/9 cal row + 5 burpees over the barbell

RX+ complete with hang squat snatches.