Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling DB press
– 10 heel elevated KB goblet squats
Even sets:
– 10/ BB bent over rows w/ pause
– 20 sec/side side plank
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8-12 alternating DB hang power snatches
Even: 12/9 cal row + 8-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang snatch + 1 snatch
Sets 3-4: 1 snatch
*Can be power or full squat snatch.
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)
Even: 15/12 cal row + 12 wallballs (20/14)