Fitness

A) E2M x 8 sets (4 each)

Odd: 

– 8-12/side SA DB bench press

Even: 

– 8 double KB pause front squats

– 8-12 tall kneeling banded lat pull-downs

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 double DB hang power snatches 

– 9-12 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

Sets 5-8: 1 hang (squat) snatch + 1 (squat) snatch

B) E3M x 5-8 sets:

– 15/12 cal row

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

– 12-15 air squats