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) For time:

– 600-400-200m run

– 24-16-8 SA alt. DB hang power snatches

– 10 lemon squeezes

*Scale run to 400-300-200m if needed

Performance

A) E2M x 8 sets

Sets 1-3: 3 hang power snatch

Sets 4-6: 2 hang power snatch

Sets 7-8: 1 hang power snatch

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

B) For time:

– 600-400-200m run

– 30-20-10 SA alt. DB hang power snatches (50/35)

– 10 lemon squeezes

*Sub 1500/1000/500m bike if needed