Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12/side SA DB incline bench press

Even sets:

– 6/side goblet hold cossack squat

– 8-12 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run

– 15-12-9 doube DB hang power snatches (95/65, 75/55)

– 45-36-18 single unders

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause snatch (2 sec at knee)

Sets 4-6: 1 snatch 

*Compare to 6/13

B) 4 rounds for time:

– 400m run

– 15-12-9 hang power snatches (95/65, 75/55)

– 45-36-18 double unders