Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E2M x 8-12 sets

ODD: 12/9 cal row + 6 double DB hang power snatch

EVEN: 12/9 cal row +  6-9 hanging knee raises + 3 up/downs

Performance

A) E4M x 4 sets

– 2.2.2 TNG power snatch clusters

*R10S between doubles

B) E2M x 8-12 sets

ODD: 15/12 cal row + 6 TNG power snatch (115/75, 95/65, 75/55)

EVEN: 15/12 cal row +  6-9 toes to bar + 3 burpees over the barbell