Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E90S x 10-15 sets:

– 3 double DB hang power snatch

– 5 hanging knee raises

– 7 push-ups

– 9 air squats

*Scale to reps of 3-4-5-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E90S x 10-15 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 push-ups

– 9 air squats

*Don’t drop bars from overhead with anything less than 25s.