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) 5 rounds for time:
– 200m run
– 8 double DB hang power snatches
– 12 DB/prisoner reverse lunges
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
*Receive as low as you’re able to with a focus on bar path.
B) 5 rounds for time:
– 200m run
– 8 power snatch (95/65, 75/55, 65/45)
– 12 front rack reverse lunges
R60S