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

B) E90S x 10-15 sets:

– 20 single unders

– 5 double DB hang power snatches

– 4 hanging knee raises

– 3 up/downs

*Scale to 15-4-3-2 if needed.

Performance

A) E2.5M x 8 sets:

Sets 1-2: 1 high hang + 1 hang + 1 low hang snatch

Sets 3-4: 1 hang snatch + 1 low hang snatch + 1 snatch

Sets 5-6: 1 low hang snatch + 1 snatch

Sets 7-8: 1 snatch

*Receive in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 5 hang power snatches (95/65, 75/55, 65/45)

– 4 toes to bar

– 3 burpees over the barbell