Fitness

A) E2.5M 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

Performance

A) E2.5M x 8 sets:

Sets 1-3: 1 high hang + 1 hang + 1 low hang snatch

Sets 4-6: 1 hang snatch + 1 low hang snatch + 1 snatch

Sets 7&8: 1 low hang snatch + 1 snatch

*Receive in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 10-20 OH banded tricep extensions

– 10 BB hip thrusts off bench w/ pause (tough)

– 10/side SA bent over DB rows

– 5-10 hanging leg raise (straight if possible)

OR 

Conditioning Option

8 min AMRAP:

– 10 cal row

– 10 RKB swings

R4M

8 min AMRAP

– 10 cal row

– 20 single or double unders