Fitness

A) E2M x 8 Sets

Odd sets:

– 16-24 alt. DB bench press

Even sets

– 12-16 alt. KB goblet cossack squats

– 4/side single arm ring rows w/ 4 sec eccentric

B) E90S x 10-15 sets:

– 20 single unders

– 4 double DB hang power snatch 

– 4 DB front squats

– 4 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow pull snatch (slow pull from floor to hang)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

– 4 hang power snatch (95/65, 75/55, 65/45)

– 4 overhead squats

– 4 toes to bar

*scale with front squats