Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets

Odd sets: 12/9 or 10/7 cal row

Even sets: 6-8 alt. DB snatch + 2-4 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow 1st pull snatch

Sets 5-8: 1 snatch

*Spend 3 seconds pulling from the floor to the hang position.

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

B) EMOM x 10-20 sets

Odd sets: 12/9 cal row

Even sets: 8 alt. DB snatch (50/35) + 4 burpees

RX+ increase row to 15/12 cal and/or 5/5 KB snatch