Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) E5M x 3-5 sets:          

– 400m run

– 15-20 unbroken RKB swings

– 25 single unders

*Scale to 300m if needed on run

Performance

A) E2M x 8 sets:

Sets 1-4: 1 floating snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) E5M x 3-5 sets:

– 400m run

– 25 unbroken RKB swings (53/35)

– 25 double unders