Fitness

A) E2M x 8 sets

Odd:

– 8-12/side 1&¼ SA incline bench press

Even:

– 8-12 supinated bent over BB rows / pause

– 8-12 banded Spanish squats

B) EMOM x 10-20 sets:

– 6 DB hang power snatch

– 4 wallballs

– 2 up/downs

Performance

A) E2M x 8 sets:

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7&8: 1 low hang snatch

*Receive in full squat if able

B) EMOM x 10-20 sets:

– 6 DB hang power snatch (50/35)

– 4 wallballs (20/14)

– 2 burpees